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| Recipe: Grilled Coriander-Pepper Chops |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 15 min.
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| Ingredients: |
- 2 clove garlic, crushed
- 1 Tbs. coriander seeds, crushed
- 1 Tbs. coarsely ground black pepper
- 1 Tbs. brown sugar
- 3 Tbs. soy sauce
- 4 boneless pork chop, about 4 oz each, 1-0/1 inch thick
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| Cooking Directions: |
Combine all ingredients, except pork chops, in a bowl. Place chops in
a shallow dish and pour marinade over. Marinate 30 minutes.
Prepare grill. Remove pork from marinade, discarding excess marinade.
Grill chops over indirect heat 12-15 minutes, turning once.
Juices should run clear and chops should be tender and juicy. |
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| Per Serving:
calories 146, fat 4.2g, calories from fat 26%, protein 19.4g, cholesterol 52.3mg, dietary fiber 1.1g
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| Nutrients |
Exchanges |
| Calories |
146 |
Milk Exchanges |
0.0 |
| Protein |
19.4g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
6.7g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
1.1g |
Bread Exchanges |
0.0 |
| Sugar |
4.3g |
Other Carbohydrates/Sugar Exchanges |
0.2 |
| Fat Total |
4.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.5g |
Very Lean Meat/Protein Exchanges |
2.5 |
| Mono-unsaturated Fat |
2.1g |
Fat Exchanges |
0.6 |
| Poly-unsaturated Fat |
0.5g |
| % Calories from Fat |
26% |
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|
| Cholesterol |
52.3mg |
| Sodium |
743.4mg |
| Vitamins |
Minerals |
| Vitamin A |
2.0IU |
Calcium |
41.4mg |
| Thiamin (B1) |
1.1mg |
Copper |
0.5mg |
| Riboflavin (B2) |
0.2mg |
Iron |
1.7mg |
| Niacin (B3) |
4.7mg |
Magnesium |
31.8mg |
| Vitamin B6 |
0.5mg |
Manganese |
0.3mg |
| Vitamin B12 |
0.5mcg |
Phosphorus |
196.3mg |
| Vitamin C |
2.0mg |
Potassium |
376.9mg |
| Vitamin E |
0.4IU |
Selenium |
27.6mcg |
| Folate |
6.3mcg |
Sodium |
743.4mg |
| Pantothenic Acid |
0.8mg |
Zinc |
1.5mg |
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