Family Meal (2 Adults and 2 Kids)

Pork Cutlets with Tomato Sauce and Polenta

Family Dining (2 Adults and 2 Children)
3
Average: 3 (1 vote)
(1 vote)
Pork Cutlets with Tomato Sauce and Polenta

Pork Cutlets with Tomato Sauce and Polenta - Italian-style tidbits for the whole family

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
594
calories
Calories

Healthy, because

Even smarter

Nutritional values

The high lycopene content makes tomatoes real "bodyguards" for our cells. The B vitamins in fennel support nerve functions, among other things; its essential oils also calm the stomach and intestines.

Serve with a mixed salad: Then it not only tastes even better - you also provide additional fibre!

1 serving contains
(Percentage of daily recommendation)
Calorie594 cal.(28 %)
Protein56 g(57 %)
Fat17 g(15 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E11 mg(92 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.2 mg(135 %)
Vitamin B₆0.7 mg(50 %)
Folate95 μg(32 %)
Pantothenic acid1.6 mg(27 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C64 mg(67 %)
Potassium1,000 mg(25 %)
Calcium160 mg(16 %)
Magnesium94 mg(31 %)
Iron7.1 mg(47 %)
Iodine13 μg(7 %)
Zinc5.3 mg(66 %)
Saturated fatty acids6.3 g
Uric acid397 mg
Cholesterol152 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
salt
7 ozs Polenta
2 Tbsps butter (about 30 grams)
1 onion
1 large Fennel bulb (about 350 grams)
1 lb lean Pork (cutlets)
peppers
2 Tbsps Tomato paste
2 Tbsps Canola oil
14 ozs whole peeled Tomatoes (canned)
How healthy are the main ingredients?
TomatoPolentaTomato pastesaltonionFennel bulb
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Teaspoon, 1 Whisk, 1 Tablespoon, 1 Cutting board, 1 Small knife, 1 Large knife, 1 large Skillet, 1 Slotted spatula, 1 Aluminum foil, 1 Can opener

Preparation steps

1.
Pork Cutlets with Tomato Sauce and Polenta preparation step 1

In a pot, bring 800 ml (approximately 3 1/3 cups) of water with 1 teaspoon of salt to a boil. Stir in the polenta and cook, stirring, until starting to bubble, about 5 minutes. Stir in the butter, season with salt and remove from heat. Cover to keep warm.

2.
Pork Cutlets with Tomato Sauce and Polenta preparation step 2

Meanwhile, peel onion and chop finely. Clean the fennel and slice lengthwise into quarters. Rinse the fennel fronds, shake dry and set aside.

3.
Pork Cutlets with Tomato Sauce and Polenta preparation step 3

Rinse pork, pat dry and cut into 4-6 different-sized strips. Season with salt and pepper and brush half of the tomato paste on top of each strip. 

4.
Pork Cutlets with Tomato Sauce and Polenta preparation step 4

Heat the oil in a large skillet over high heat. Add the pork, coated side down. Brush the tops with remaining tomato paste. Cook pork until browned, about 1 minute on each side. Remove pork and wrap in aluminum foil.

5.
Pork Cutlets with Tomato Sauce and Polenta preparation step 5

Cook the onion in the same skillet until translucent, then add fennel slices and sauté until softened, 5-6 minutes.

6.
Pork Cutlets with Tomato Sauce and Polenta preparation step 6

Add the tomatoes and their juices to the pan. Season with salt and pepper and cook over medium heat until tomatoes are softened, about 10 minutes.

7.
Pork Cutlets with Tomato Sauce and Polenta preparation step 7

Finely chop fennel fronds and mix with the vegetables.

8.
Pork Cutlets with Tomato Sauce and Polenta preparation step 8

Return the pork along with accumulated juices to the pan and heat through briefly.

9.
Pork Cutlets with Tomato Sauce and Polenta preparation step 9

Divide the polenta among plates, top with pork and vegetables and serve.