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Another attempt at adding fruits to my diet…

Mango Curry Pork and rice with mushrooms and broccoli

Mango Curried Pork Chops

Servings: 2



  1. Preheat oven to 375. Spray bottom of a glass oven-proof pan with cooking spray.
  2. Trim all visible fat from pork chops. Spread a thin layer of mayonnaise on boths sides of the pork chops. Use a small sieve to sprinkle a fine layer of the oatmeal flour on both sides of the pork chops (about a teaspoon of the oatmeal).
    Pork with mayo and oatmeal
  3. Spritz cooking spray in a frying pan and heat on medium high. When pan is hot, put pork chops in. Cook for 5 minutes, then turn over pork chops and cook another 5 minutes.
  4. Put the pork chops in the glass pan and bake in 375 degree oven for 20 minutes.
  5. While pork chops are baking prepare the mango topping. Put the diced mangoes and apple in the frying pan over medium high heat. Use a small amount of water to mix any pork juice from the bottom of the pan. Stir-fry the fruits for 3 minutes.
  6. Add 1/2 cup of water to the fruits, and stir in the chicken bouillon granules, ginger, curry, cinnamon, and allspice. Bring to a boil. Cover and simmer for 5 minutes.
  7. In a small bowl, make a paste with the remaining oatmeal flour and 1/4 cup water. Stir in another 3/4 cup water. Add the oatmeal water mixture to the frying pan. Stir well and simmer until the sauce thickens.
    Mango sauce
  8. Put a generous spoonful of the mango sauce over each pork chop and bake another 10 minutes.
  9. Serve the pork chops with extra mango sauce. Good with a rice dish.

Makes 2 servings. Each serving has the following:
DASH food groups: Meats: 3 servings; Grains: 1/2 serving; Fruits: 1.5 servings
Sodium: 60mg
Calories: 352