Pork Chop with Apple Mango Salsa and Brussel Sprouts

Apologies for the absence last week, with the torrential rains and all the floods inflicting the country it just didn’t seem right to distract people with a new blog post. I hope all of you came out of the ordeal safe and that you will be sheltered for the upcoming typhoon.

I was talking to a friend the other day who is trying to bulk up and reap massive muscle gains in the next few months. He was complaining that he was getting tired of chicken breast and that other options (turkey, bison…) we’re just not feasible. I asked why he hasn’t started eating more fish, pork or beef. HE answered he didn’t like seafood and was put off by the fat content of pork and beef. I said he was wrong and only when I was able to Google up the facts did he finally believe me.

Are you one of those who believe pork and beef are unhealthy protein alternatives?

Well, you are just a tad bit wrong and I’m not going to go into a lengthy explanation telling you why that is, I’ll just let the numbers speak:

(Below info is for a 4oz. serving =~ 150 grams. Numerical values are approximate)
– Chicken Breast: 184 cal. 4g fat. 30g protein.
– Chicken Thighs: 130 cal. 7.2g fat. 18g protein. (denser in nutrients and more flavour)
– Pork Chops: 101 cal. 6.3g fat. 10.4 g protein. (Has more selenium than chicken or beef)
– Beef Sirloin Tip Side Steak: 206 calories. 5.4g. 39g protein.

First of all, what you need to remember, as we discussed it previously in this previous post ( ), fat isn’t the enemy and it can actually help in weight loss. Therefore, with amounts less than 10grams/serving, these are all acceptable amounts. Now what we want to look at is the protein/calorie ratio. The clear winner amongst winners here is the Beef Sirloin Tip Side Steak. For 100 calories, you get (approximately) 19.5 grams of protein. Whereas for 100 cals of chicken breast, you get 16.6 grams of protein.

All I’m trying to say is that you don’t need to stuff yourself with chicken breast all the time, there are other alternatives. All it takes is a little research and some imagination.

Here is my to go to Pork Chop recipes that’s packed with protein, good for you fats, a little carbs, lots of selenium, fibre, vitamins and antioxidants.


Pork Chop with Apple Mango Salsa and Brussel Sprouts

something went wrong with the sound, so please bear with me :)

To make enough chutney for 2 servings: Chop up half an apple (no skin), a whole mago (meat only), 1 tsp of ginger and ½ onion. Cook in a sauce pot with butter and a generous tbsp of cider vinegar, 1tsp of lemon juice, a dash of turmeric, salt and pepper. Reduce on medium low until the apples are cooked through.

I used frozen Brussel sprouts here since that was all I had in my fridge that day. Take them out frozen and place them in a saucepan with a little bit of water and slowly defrost them. When they are defrosted crank up the heat add some olive, salt and pepper and get them nice and brow.

Take your pork chop out and bring it down to room temp. Season both sides generously and sear in a pan with neutral oil (grapeseed – just put a tsp and wipe it down with a napkin), for 4 mins either side, until cooked and still very slightly pink and juicy. 1 mins before taking it out of the pan throw in a handful of very finely chopped parsley and 1tsp of chopped garlic.


    1. Rito August 14, 2012 at 9:56 am

      what camera do u use erwan?

      1. Erwan September 11, 2012 at 8:05 am


    1. ara August 14, 2012 at 11:14 am

      that looks delish :))
      it their an alternative for pork ?
      sadly i don’t eat pork :(

      1. Erwan September 4, 2012 at 5:43 am


    1. Eunice August 14, 2012 at 11:30 am

      what a magnificent slab of meat you got there, (drooling right now)

      1. Erwan September 4, 2012 at 5:49 am


    1. Amery August 14, 2012 at 12:20 pm

      Hi Erwan!! it looks yummy + healthy! Thanks for the recipe.. Good thing, we have pork & fresh brussel sprouts on d fridge right now!can’t wait to try it! Approx. how many calories per serving? xx

      1. Erwan September 4, 2012 at 5:49 am

        it is, give it a try!

    1. Lanie Joy August 14, 2012 at 12:27 pm

      Finally, it is pork!!! :)
      I love pork but I try to eat less and less of it.
      Thank you Erwan for this recipe and all the other recipes.
      Because of you, I now have a goal — to be a triathlete when I turn 26.

      1. Erwan September 4, 2012 at 5:48 am

        go for it :)

    1. Arianne August 15, 2012 at 8:43 am

      HI Kuya Erwan!
      First, I would like to congratulated you for the triathlon competition *ranking 12 in your age group!
      *Ate Anne Instagram pic :)
      Second, have you tried using alcohol beverage like (beer, red wine, vodka) in your cooking?

      1. Erwan September 4, 2012 at 5:47 am

        thank you so much! yup i always do actually, depends if it calls for it

    1. Kris August 15, 2012 at 10:06 pm

      love the background music, but uuhhhh it’s little bit too loud.

      1. Erwan September 4, 2012 at 5:46 am

        yup, i put a disclaimer on this one haha

    1. Anna August 16, 2012 at 12:00 pm

      Hi, Erwan! Where did you get the Brussel Sprouts? :)

      1. Erwan September 4, 2012 at 5:44 am

        frozen :)

    1. Nico August 20, 2012 at 2:09 am

      Superb. Protein filled and healthy

      *what’s the title of the song?its awesome

      1. josh August 21, 2012 at 6:31 am

        Same question, Whats the title of the intro song?

        1. Nico August 21, 2012 at 10:07 am

          The intro song is called Wild Love by Gossling what i wanna know is the song that messed up during the whole vid

        1. Erwan September 4, 2012 at 5:57 am

          wild love

      1. Erwan September 4, 2012 at 5:47 am

        thank you so much!

    1. Kirs September 3, 2012 at 4:47 am

      Approximately how many minutes does it take to get the consistency we want for the apple mango salsa? Hope you’ll reply. I’m planning to try the dish. Thanks!

      1. Erwan September 11, 2012 at 8:06 am

        just keep stirring it until you are happy. I dont like giving times, because they are really subjective.

    1. Bash September 6, 2012 at 2:44 am

      What’s a mago? At first i thought you said mango? And then i read mago. So i think i heard it wrong.

    1. Alodia Bethel November 6, 2012 at 11:57 pm

      Now I’m thinking of doing a grocery run to get me some slab of pork and brussel sprouts, which I’ve really been puzzled on how to gobble up. I’ll surprise my husband with this recipe when he comes home. Thanks for the idea.
      Curious, but are you cooking with a suit on? Very sharp, Mr. Heusaff.

      1. Erwan November 20, 2012 at 3:00 am

        go for it! haha sometimes i cook straight after work. thank you!

    1. dianne June 1, 2013 at 3:28 pm

      this has been very helpful for someone like me who likes meat and very picky when it comes to vegetables. thanks for this erwan!

    1. MEL November 6, 2013 at 5:59 am

      I will definitely try this over the weekend! Thanks Erwannyy Poo! :D

    1. plasterers bristol July 8, 2014 at 8:04 am

      Sounds delicious, thanks for sharing….


    1. Jimmy September 22, 2014 at 7:31 am

      This is a very good article. Thank you for a great information.
      I can acquire knowledge in this artilce. Thank you.




I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.





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