Pork and Broccoli with Hoisin Sauce over Rice

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Pork and Broccoli with Hoisin Sauce over Rice
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
504
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie504 kcal(24 %)
Protein45 g(46 %)
Fat13 g(11 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin K231.1 μg(385 %)
Vitamin B₁1.6 mg(160 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.6 mg(155 %)
Vitamin B₆1.2 mg(86 %)
Folate68 μg(23 %)
Pantothenic acid3.2 mg(53 %)
Biotin11.5 μg(26 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C118 mg(124 %)
Potassium951 mg(24 %)
Calcium156 mg(16 %)
Magnesium112 mg(37 %)
Iron3.6 mg(24 %)
Iodine25 μg(13 %)
Zinc4.4 mg(55 %)
Saturated fatty acids2.7 g
Uric acid386 mg
Cholesterol83 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
250 grams Basmati rice
500 grams Broccoli
salt
600 grams Pork tenderloin (ready to cook)
1 ½ centimeters fresh ginger
2 Tbsps soybean oil
4 Tbsps Hoisin sauce
2 Tbsps light Sesame seeds
How healthy are the main ingredients?
BroccoliBasmati riceSesame seedssoybean oilgingersalt

Preparation steps

1.

In a saucepan bring 500ml (approximately 17 ounces) of salted water to a boil. Add the rice, reduce to a simmer and cook until tender.

2.

Rinse the broccoli florets and blanch in a pot of boiling salted water until crisp-tender,  5-6 minutes. Drain, rinse under cold water and drain well.

3.

Rinse the meat, pat dry and cut into narrow strips.

4.

Peel and finely grate the ginger.

5.

Heat the oil in a wok or large skillet and working in batches, sate the meat until golden brown. Remove with a slotted spoon. Add the broccoli and ginger to the wok, sauté briefly and return the meat to the pan along with the hoisin sauce to taste.

6.

Spoon the rice and meat onto plates and garnish with the sesame seeds.