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Cal Smart Caribbean-Style Pork Chops
Spicy
Under 650 Calories
Cal Smart Caribbean-Style Pork Chops

with Jewelled Couscous and Mango Hot Sauce

Difficulty: 2/3
Caribbean

Bring a taste of the Caribbean islands to your dinner table tonight! Succulent jerk-seasoned pork chops and fluffy jewelled couscous is accompanied by a sweet and tangy mango hot sauce that will knock your socks off!

Allergens

Sulphites
Soy
Wheat

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Paper Towel

Tags

Spicy
Under 650 Calories
Ingredients
Pork Chops, boneless

Pork Chops, boneless

340 g

Couscous

Couscous

0.5 cup

Zucchini

Zucchini

200 g

Sweet Bell Pepper

Sweet Bell Pepper

1 unit

Green Onion

Green Onion

1 unit

Mango Chutney

Mango Chutney

4 tbsp

Hot Sauce

Hot Sauce

2 tbsp

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Vegetable Stock Powder

Vegetable Stock Powder

1 tbsp

Jerk Spice Blend

Jerk Spice Blend

1 tbsp

Preparation
1
Cook couscous

Before starting, preheat the oven to 425˚F. Wash and dry all produce. Add 2/3 cup (1 1/3 cups) water and stock powder to a medium pot. Cover and bring to a boil over high heat.Once boiling, remove from heat, then add couscous. Stir to combine.Cover and let stand, 5 min.When couscous is tender, fluff with a fork.

2
Prep

Meanwhile, cut zucchini into 1/2-inch half-moons.Core, then cut pepper into 1/4-inch pieces.Thinly slice green onion.Combine mango chutney and hot sauce in a small bowl.

3
Cook veggies

Heat a large non-stick pan over medium-high heat.When hot, add 1/2 tbsp (1 tbsp) oil, then peppers and zucchini. Cook, stirring occasionally, until veggies are tender-crisp, 3-4 min. Season with salt and pepper. Remove from heat. Transfer veggies to a plate and cover to keep warm.

4
Sear and roast pork chops

Pat pork chops dry with paper towels. Season with Jerk Spice Blend, salt and pepper.Reheat the same pan over medium-high.When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry until golden, 2-3 min per side, then transfer to a parchment-lined baking sheet. Roast in the middle of the oven until cooked through, 8-12 min.**Remove from heat. Transfer pork to a cutting board to rest, 3-5 min.

5
Finish couscous

Stir zucchini, peppers and half the green onions into couscous.

6
Finish and serve

Thinly slice pork.Stir any pork resting juices into mango hot sauce.Divide jewelled couscous between plates. Top with pork.Drizzle some mango hot sauce over pork, then serve any remaining sauce alongside for dipping.Sprinkle remaining green onions over top.

Nutrition per serving

620

kcal

Calories

12

g

Fat

2.5

g

Saturated Fat

74

g

Carbohydrate

29

g

Sugar

5

g

Dietary Fiber

48

g

Protein

107

mg

Cholesterol

2040

mg

Sodium

with Jewelled Couscous and Mango Hot Sauce

2/3
Spicy
Under 650 Calories
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