A pan seared boneless pork chop, on a bed of red rice, and topped with mango salsa

4 ounces of lean boneless pork chop = 236 Calories.

1/2 cup of red rice = 105 Calories.

2 Tablespoons of mango salsa = 10 Calories.

I seasoned the pork chop with a little sea salt and garlic powder. I then placed it in a nonstick frying pan sprayed with a little extra virgin olive oil spray and cooked it on each side for 6 minutes on a medium flame.

I buy the red rice on Amazon.