Enjoy a delicious island meal by making your own fragrant jerk seasoning to flavor grilled or broiled pork chops.

　　

Ingredients

Serves 4; 3 ounces pork per serving

　　Cooking spray

　　

Seasoning Blend

1 or 2 medium fresh jalapeños, halved lengthwise, stem(s), ribs, and seeds discarded

　　2 tablespoons chopped onion

　　1 tablespoon ground allspice

　　1 tablespoon chopped fresh thyme or 1 teaspoon dried, crumbled

　　1 teaspoon grated orange zest

　　2 tablespoons fresh orange juice

　　1 tablespoon honey

　　2 teaspoons steak sauce (lowest sodium available)

　　1/2 teaspoon ground cinnamon

　　4 boneless center loin pork chops (about 4 ounces each), all visible fat discarded

　　1/4 teaspoon salt

　　1 medium lime, cut into 4 wedges (optional)

　　

Step 1

Lightly spray the grill rack or broiler pan and rack with cooking spray. Preheat the grill on high or preheat the broiler.

　　

Step 2

In a food processor or blender, process all the seasoning blend ingredients until smooth. Transfer to a large shallow glass dish.

　　

Step 3

Add the pork to the seasoning blend, turning to coat. Cover and refrigerate for 15 to 20 minutes, turning occasionally.

　　

Step 4

Grill the pork or broil about 4 inches from the heat for 5 to 6 minutes on each side, or until slightly pink in the center. Sprinkle with the salt. Serve with the lime wedges to squeeze on top.

　　

Cook’s Tip on Jerking and Jerk Seasoning

Step 5

Jerking, a method of cooking in Jamaica, involves rubbing meat with, or marinating it in, a fiery-hot, intensely flavored mixture, then grilling it. Although chicken and pork are the most commonly jerked foods, beef, goat, and fish can also be prepared this way. Jerk seasoning almost always includes some Scotch bonnet or habanero chiles, but we lowered the heat a notch here by using jalapeño. Other very typical jerk seasonings are allspice, cinnamon, ginger, nutmeg, cloves, thyme, garlic, and onions.

　　

Nutrition information

Step 6

(Per serving)

　　

Step 7

Calories: 173

　　

Step 8

Total fat: 6.0g

　　

Step 9

Saturated: 2.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 2.0g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 229mg

　　

Step 15

Carbohydrates: 8g

　　

Step 16

Fiber: 1g

　　

Step 17

Sugars: 5g

　　

Step 18

Protein: 22g

　　

Step 19

Calcium: 42mg

　　

Step 20

Potassium: 349mg

　　

Dietary Exchanges

Step 21

1/2 other carbohydrate

　　

Step 22

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition