Mediterranean Meat Casserole

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Mediterranean Meat Casserole
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
2 h. 30 min.
Preparation
Calories:
585
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie585 kcal(28 %)
Protein73.4 g(75 %)
Fat21.89 g(19 %)
Carbohydrates22.4 g(15 %)
Sugar added0 g(0 %)
Roughage5.63 g(19 %)
Vitamin A260.53 mg(32,566 %)
Vitamin D0.53 μg(3 %)
Vitamin E1.45 mg(12 %)
Vitamin B₁2.64 mg(264 %)
Vitamin B₂1.1 mg(100 %)
Niacin33.52 mg(279 %)
Vitamin B₆2.31 mg(165 %)
Folate40.57 μg(14 %)
Pantothenic acid3 mg(50 %)
Biotin16 μg(36 %)
Vitamin B₁₂1.51 μg(50 %)
Vitamin C72.74 mg(77 %)
Potassium1,671.6 mg(42 %)
Calcium83.91 mg(8 %)
Magnesium107.19 mg(36 %)
Iron5.31 mg(35 %)
Iodine2.49 μg(1 %)
Zinc6.91 mg(86 %)
Saturated fatty acids4.83 g
Cholesterol193.14 mg

Ingredients

for
4
Ingredients
3 tablespoons olive oil
5.333 cups Pork tenderloin (cut into chunks)
2 onions (thinly sliced)
2 tablespoons flour
2 tablespoons paprika
1 red pepper (cut into strips)
1 yellow pepper (cut into strips)
4 beef-steak tomatoes (skinned, deseeded and chopped)
0.333 cup black Olives (stoned)
2 cups chicken stock
2 tablespoons tomato puree
2 cloves garlic (crushed)
1 bay leaf
thyme
How healthy are the main ingredients?
Oliveolive oilgarliconiontomatothyme

Preparation steps

1.
In a pan heat half of the olive oil over a moderate heat and add the pork chunks; saute until lightly browned then set aside with its juices.
2.
Heat the remaining oil over a moderate heat, add the onions and garlic and saute until softened. Add the paprika and cook for two minutes stirring continuously. Add the flour and cook for a further two minutes and then add the peppers, stock, thyme, tomato puree and bay leaf.
3.
Add the pork back into the pan. then bring to the boil, season, and simmer on a low heat for one hour with the lid on.
4.
Add the tomatoes and olives, stir and simmer for a further 20 minutes.