Island pork with mango
1
PREP TIME
10 min
Makes
3 to 4 Servings
* PLUS Cooking time: 12 minutes
Yvonne Duivenvoorden
Caribbean jerk seasoning and warm slices of fresh mango are the standout flavours in this speedy pork sauté. And it's incredibly low in calories.
Ingredients
- 1 tsp allspice
- 1 tsp garlic salt
- 1 tsp ground ginger
- 1 tsp paprika
- 1 pork tenderloin
- 1 tsp vegetable oil
- 2 to 3 tsp orange juice
- 1 mango
- 1 red bell pepper
- 1 lime
Instructions
- In a small bowl, stir spices together. Slice pork into ¾-in. (2-cm) rounds. Heat oil in a large non-stick frying pan over medium heat. Add one piece of pork to spice mixture. Turn to coat evenly, then place in pan. Repeat with remaining pieces. Cook until browned, 1 to 2 min per side.
- Pour 2 tbsp (30 mL) orange juice into pan. Using a wooden spoon, scrape up and stir in any brown bits. Cover and cook for 5 min. Meanwhile, peel mango and slice into bite-sized pieces. Slice pepper into strips.
- Turn pork, then scatter mango and pepper around it. Stir in remaining 1 tbsp (15 mL) orange juice if you like more sauce. Cover and continue cooking until pork is cooked through, about 5 more min. Serve with lime wedges. Great over rice.
Nutrition (per serving)
- Calories
- 166,
- Protein
- 21 g,
- Carbohydrates
- 13 g,
- Fat
- 4 g,
- Fibre
- 2 g,
