4 pork chops

2 tbsp molasses

1 tbsp dark rum 4 tbsp

a grating nutmeg

thyme leaves picked to make 2 tsp

200ml pineapple juice

100g diced pineapple

1 scallion, green end only

1 tbsp sesame seeds

To Serve


Serves - 4


Season the pork chops. Mix all the remaining ingredients together in a heavy-duty sealable plastic bag or plastic box and add the chops.

Make sure they are thoroughly covered by the marinade and then chill for at least 2 hours or overnight.

Heat the barbecue or a griddle pan.  Shake any excess marinade off the chops and tip all the marinade into a pan.

Bring to a boil and simmer until the mixture starts to look a bit shiny.

Griddle or barbecue the chops for 3-4 minutes on each side or until just cooked through, basting with extra sauce if you like, then serve alongside the rice.

Garnish by sprinkling sesame seeds and the scallion on the pork, alongside the diced pineapple.

Recipe adapted from: Good Food
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*We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Sticky pineapple pork