Chilli Rubbed Pork with Mango and Basil Salsa
Author:
Annabelle Cooper
Category
Dinner,Gluten Free,Low Carb,Lunch,Pork
Difficulty
Beginner
Rated 5.0 stars by 1 users
4
20 mins
8 mins
28 mins
Ingredients
- 1 tsp dried chilli flakes
- 1 tsp finely grated lemon rind
- 2 tsp lemon juice
-
600 g pork medallions trimmed of excess fat
-
300 g mango peeled and chopped
-
½ cup fresh basil leaves roughly chopped
-
1 shallot finely chopped
- 2 tsp extra virgin olive oil
-
1 tsp red wine vinegar
Directions
What are we cooking today?
The ideal bbq dish. Fresh and simple, mango's are a low-calorie fruit that is high in fibre, and a great source of vitamins A and C.
Getting started
- Combine the chilli and lemon rind with 1 teaspoon of sea salt, then rub over the pork.
Heat a chargrill pan or barbecue on high, add pork medallions, then reduce heat to medium. Cook pork for 3 minutes each side for medium, or until cooked to your liking.
Transfer the pork to a warm plate and cover loosely with foil to rest while you make the salsa.
For the salsa, combine the lemon juice with remaining ingredients and season to taste with sea salt and freshly ground black pepper.
Serve the pork topped with salsa.
Annabelle's tips
- Feel free to replace the pork with chicken.
- Serve with green beans and baby potatoes.
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- 298
- Total Fat
- 9.2 grams
- 12%
- Saturated Fat
- 2.6 grams
- 13%
- Cholesterol
- 102 milligrams
- 34%
- Sodium
- 82 milligrams
- 4%
- Total Carbohydrate
- 12.7 grams
- 5%
- Dietary Fiber
- 1.3 grams
- 5%
- Total Sugars
- 10.3 grams
- Protein
- 37 grams
- Calcium
- 1 milligrams
- 1%
- Iron
- 8 milligrams
- 45%
- Potassium
- 148 milligrams
- 4%
- Vitamin D
- 0 micrograms
- 0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
