EatSmarter exclusive recipe

Pork Chops with Chinese Vegetables

(Family Style: For 1 Adult and 1 Kid, Ages 7-14)
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Pork Chops with Chinese Vegetables

Pork Chops with Chinese Vegetables - Delicious alliance of Asian and German cuisine

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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
598
calories
Calories

Healthy, because

Even smarter

Nutritional values

Together with the other ingredients, pork provides the daily required amount of nerve-strengthening vitamin B1 almost completely and vitamin B12 at least 80% - perfect after a hard day at school!

If you take 300 grams of turkey escalope instead of cutlet, there is more protein and less fat for the same calorie content. You can replace the mung bean sprouts with a finely sliced small fennel bulb.

1 serving contains
(Percentage of daily recommendation)
Calorie598 cal.(28 %)
Protein48 g(49 %)
Fat19 g(16 %)
Carbohydrates57 g(38 %)
Sugar added2 g(8 %)
Roughage7.5 g(25 %)
Vitamin A1.5 mg(188 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁1.3 mg(130 %)
Vitamin B₂0.4 mg(36 %)
Niacin17 mg(142 %)
Vitamin B₆0.9 mg(64 %)
Folate90.2 μg(30 %)
Pantothenic acid2.1 mg(35 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C21 mg(22 %)
Potassium879 mg(22 %)
Calcium139 mg(14 %)
Magnesium122 mg(41 %)
Iron8 mg(53 %)
Iodine21 μg(11 %)
Zinc4.4 mg(55 %)
Saturated fatty acids3.5 g
Uric acid364 mg
Cholesterol93 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 scallions
2 carrots (each about 100 grams)
5 ozs fresh Mung bean sprouts
1 garlic clove
4 ozs par-boiled Brown rice
salt
2 Pork (each about 150 grams)
1 tsp Pastry flour
1 tsp Chinese 5 spice powder
2 Tbsps Canola oil
½ Lime
2 Tbsps Ketchup
2 Tbsps soy sauce
How healthy are the main ingredients?
Ketchupsoy saucecarrotgarlic clovesaltPork
Preparation

Kitchen utensils

1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Large knife, 1 Sieve, 1 Paper towel, 1 Teaspoon, 1 Small bowl, 1 large Skillet (with lid), 1 Aluminum foil, 1 Fine grater, 1 Citrus juicer, 1 Tablespoon, 1 Slotted spatula

Preparation steps

1.
Pork Chops with Chinese Vegetables preparation step 1

Rinse scallions, shake dry and cut into thin rings.

2.
Pork Chops with Chinese Vegetables preparation step 2

Peel carrots and cut lengthwise into thin slices, then into thin strips.

3.
Pork Chops with Chinese Vegetables preparation step 3

Rinse mung bean sprouts and drain. Peel the garlic and chop finely.

4.
Pork Chops with Chinese Vegetables preparation step 4

Bring rice and 200 ml (approximately 3/4 cup) of lightly salted water to a boil, then cover and cook over low heat for about 20 minutes.

5.
Pork Chops with Chinese Vegetables preparation step 5

Meanwhile, rinse chops under cold water and pat dry well with paper towels.

6.
Pork Chops with Chinese Vegetables preparation step 6

Mix the flour and 5-spice powder in a small bowl. Season chops with salt and rub lightly with the flour mixture.

7.
Pork Chops with Chinese Vegetables preparation step 7

Heat the oil in a large skillet and cook the chops for 3-5 minutes  on each side, depending on the thickness. Remove from skillet and set aside. Wrap chops in foil to keep warm.

8.
Pork Chops with Chinese Vegetables preparation step 8

Add carrots to the skillet, cover and cook in the meat juices over low heat for 5 minutes.

9.
Pork Chops with Chinese Vegetables preparation step 9

Add scallions, garlic and sprouts and cook for another 5 minutes, adding a little water if it seems dry.

10.
Pork Chops with Chinese Vegetables preparation step 10

In the meantime, finely grate the zest of lime half and then squeeze out the juice.

11.
Pork Chops with Chinese Vegetables preparation step 11

Stir lime zest and juice with ketchup and soy sauce and mix into the vegetables.

12.
Pork Chops with Chinese Vegetables preparation step 12

Unwrap chops from the foil, pour the accumulated juices over the vegetables and then place the chops on top. Cook, covered, for about 3 minutes and serve with rice.