Pan-Seared Pork with Mango Salsa

Ingredients

• 1 pound boneless pork loin chops
• 1/4 cup flour
• Salt and pepper
• 2 tablespoons olive oil
• 1/4 cup diced red onion
• 1/4 cup diced red pepper
• 1 medium mango, peeled and chopped
• 1/2 cup diced canned pineapple
• 1/2 cup halved grapes
• 2 tablespoons lime juice
• 1 teaspoon sugar

Directions

1. On a plate or in a zippered plastic bag, combine the flour with salt and pepper. Coat the pork chops in the flour mixture. Shake off excess.
2. In a skillet over medium-high heat, heat the oil. Add the pork chops and cook until the pork chops are browned, about 7-9 minutes. Remove from the skillet and keep warm. Add the onion and red pepper to the skillet and saute for 5 minutes.
3. Put the onion and pepper in a bowl. Add the mangoes, pineapple, grapes, lime juice, and sugar. Serve the salsa with the pork.

Nutritional Information Per Serving:

Calories: 323
Fat: 13 grams
Sodium: 166 miligrams
Cholesterol: 70 miligrams
Protein: 26 grams
Carbohydrates: 26 grams

Diabetic Exchanges

4 Lean Meat, 1-1/2 Fruit

Source: The Diabetes Food and Nutrition Bible