Hugo Filipe Gouveia Alves (27), of Havre des Pas, got into an argument with the woman and assaulted her, the Royal Court heard.
He admitted charges of grave and criminal assault and malicious damage and was sentenced to 12 months’ probation and 180 hours’ community service on Friday.
Delivering the court’s sentence, the Deputy Bailiff, Tim Le Cocq, said: ‘You have been given a chance to put this behaviour behind you.
‘If you don’t carry out your obligations for probation and community service, or [you] commit another crime, you will be back in court and a non-custodial sentence may no longer be available to you.’
Attorney General Robert MacRae, prosecuting, said the incident happened on 16 February during an argument between the two parties.
He said Alves grabbed the woman by the throat, causing her glasses to fall off, and she picked up a plate and smashed it on the floor to get him away from her.
She went to walk away and he pulled her coat and damaged it. Alves then threw her onto the sofa and put his knee onto the side of her head with so much force that she could not breathe, the court heard.
She managed to wriggle free to get out of the property to call the police, who arrived and Alves was arrested.
In interview he said: ‘It is my fault, it is all my fault.’
He said during the argument he had told the victim to leave him alone.
Mr MacRae said the Crown was moving for an 18-month prison sentence, but were not calling for a recommendation for deportation.
Advocate Michael Haines, defending, said his client admitted that his behaviour was unacceptable, stating: ‘He knows there is no justification or excuse for what he did.’
Calling for a sentence of community service, the Advocate said that his client had been in Jersey for almost five years and had a good work record.
The Deputy Bailiff warned Alves against committing further offences but did not recommend deportation.
The Jurats were Jane Ronge and Elizabeth Dulake.