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Mexicana chops with a tomato salsa dressing
Serve this easy recipe with baked potatoes topped with soured cream.
What you need
- For the salsa dressing
- 1 small red onion, peeled and finely chopped
- 2 cloves garlic, peeled and finely chopped
- 2 firm large tomatoes, skinned, de-seeded and finely chopped
- 1-2 small green chillies, de-seeded and finely chopped
- 3 tsp chopped fresh coriander
- freshly squeezed juice of 1 lime
- 3 tsp white wine vinegar
- seasoning
- For the chops
- 1 small avocado
- freshly squeezed juice of 1 lemon, strained
- 4 large bacon chops
Method
Preheat grill to medium heat.
In a bowl, mix together the salsa ingredients. Cover and chill until required.
Peel the avocado. Cut in half carefully and remove stone. Cut into thin slices then place in a shallow dish. Coat with the lemon juice to help prevent discoloration.
Using a sharp knife, make an incision through the centre of each bacon chop - to make a pocket large enough to insert the avocado slices. Drain the avocado and carefully divide between the chops.
Place under the grill and cook for 8-10 min until cooked thoroughly, turning over halfway through. Serve immediately with the salsa.
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Preparation 25 minutes Cook 8 minutes Total 33 minutes -
Energy 157 kcal/serving Fat 4.38 g/serving Carbohydrates 37.78 g/serving Glycaemic Index 4 Glycaemic Load 0.39 
Serving suggestion
Baked potato with soured cream and chives. Garnish with a little fresh coriander.
Cook's tip
The tomato salsa is best made 1-2 days in advance to give it enough time for the flavours to develop.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 658 | 293 | 10475 | 8350 |
| Energy (kcal) | 157 | 70.1 | 2500 | 2000 |
| Protein (g) | 7.50 | 3.34 | ||
| Carbohydrate (g) | 13.0 | 5.81 | 345 | 275 |
| Fat (g) | 9.81 | 4.38 | 95 | 70 |
| Fat (saturated) (g) | 1.83 | 0.82 | ||
| Fibre (g) | 4.20 | 1.88 | ||
| Sodium (mg) | 580 | 259 | ||
| Salt (equivalent) (g) | 1.45 | 0.65 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 101 | 45.5 | 800 |
| Vitamin B-12 (µg) | 0.17 | 0.07 | 1 |
| Vitamin B-6 (mg) | 0.39 | 0.17 | 2 |
| Vitamin C (mg) | 49.4 | 22.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.28 | 0.57 | 10 |
| Zinc (mg) | 0.74 | 0.33 | 15 |
| Calcium (mg) | 22.3 | 9.95 | 800 |
| Folate (mcg) | 53.2 | 23.7 | 200 |
| Iron (mg) | 1.28 | 0.57 | 14 |
| Magnesium (mg) | 40.0 | 17.9 | 300 |
| Niacin (mg) | 3.31 | 1.47 | 18 |
| Pantothenic acid (mg) | 0.90 | 0.40 | 6 |
| Riboflavin (mg) | 0.17 | 0.07 | 1.6 |
| Phosphorous (mg) | 116 | 51.8 | 800 |
| Thiamin (mg) | 0.32 | 0.14 | 1.4 |
This recipe is:
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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