Pork and Broccoli with Hoisin Sauce over Rice
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
511
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 511 cal. | (24 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 231.1 μg | (385 %) | ||
| Vitamin B₁ | 1.6 mg | (160 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 987 mg | (25 %) | ||
| Calcium | 158 mg | (16 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 390 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
