Mach Salad with Citrus and Pork

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Mach Salad with Citrus and Pork
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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
402
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie402 cal.(19 %)
Protein30 g(31 %)
Fat21 g(18 %)
Carbohydrates20 g(13 %)
Sugar added2 g(8 %)
Roughage4.2 g(14 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E6.2 mg(52 %)
Vitamin K10.2 μg(17 %)
Vitamin B₁1.3 mg(130 %)
Vitamin B₂0.4 mg(36 %)
Niacin13 mg(108 %)
Vitamin B₆0.9 mg(64 %)
Folate146 μg(49 %)
Pantothenic acid1.5 mg(25 %)
Biotin9 μg(20 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C113 mg(119 %)
Potassium1,059 mg(26 %)
Calcium95 mg(10 %)
Magnesium63 mg(21 %)
Iron3.3 mg(22 %)
Iodine30 μg(15 %)
Zinc2.8 mg(35 %)
Saturated fatty acids3.4 g
Uric acid247 mg
Cholesterol69 mg
Complete sugar20 g

Ingredients

for
4
Ingredients
300 grams lamb's lettuce
2 Oranges
2 Blood orange
500 grams Pork tenderloin
2 Tbsps vegetable oil
salt
freshly ground peppers
2 Tbsps dark balsamic vinegar
5 Tbsps olive oil
sugar (to taste)
How healthy are the main ingredients?
olive oilOrangesaltsugar

Preparation steps

1.

Rinse the mache and spin dry. With a paring knife, following the curve of the fruit, remove the zest and white pith of the oranges and blood oranges. Working over a bowl to catch the juice, cut in between the membranes to release the fruit. Juice the membranes. Rinse the meat, pat dry, trim and cut into narrow strips.

2.

In a pan heat the oil and saute the pork until golden brown all over. Season with salt and pepper. In a bowl, mix together the vinegar, 1 tablespoon of the citrus juice and the oil and season with salt, pepper and a pinch of sugar.

3.

In a bowl, combine the mache with the pork and the orange fillets and toss to combine. Arrange on plates and serve drizzled with the dressing.

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