Pork and Vegetable Skewers with Rice

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Pork and Vegetable Skewers with Rice
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
455
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie455 cal.(22 %)
Protein33.75 g(34 %)
Fat23.69 g(20 %)
Carbohydrates28.2 g(19 %)
Sugar added0 g(0 %)
Roughage3.76 g(13 %)
Vitamin A110.47 mg(13,809 %)
Vitamin D0.5 μg(3 %)
Vitamin E0.7 mg(6 %)
Vitamin B₁0.87 mg(87 %)
Vitamin B₂0.47 mg(43 %)
Niacin17.41 mg(145 %)
Vitamin B₆1.07 mg(76 %)
Folate58.88 μg(20 %)
Pantothenic acid1.29 mg(22 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0.62 μg(21 %)
Vitamin C21.66 mg(23 %)
Potassium814.7 mg(20 %)
Calcium55.58 mg(6 %)
Magnesium77.81 mg(26 %)
Iron2.03 mg(14 %)
Iodine1.5 μg(1 %)
Zinc3.69 mg(46 %)
Saturated fatty acids6.76 g
Cholesterol94.01 mg

Ingredients

for
4
For the rice
350 grams mixed Wild rice
½ bunch parsley
2 Tbsps butter
salt
peppers
Ingredients
500 grams Pork
4 Tbsps olive oil
1 garlic clove
Bell pepper (1/2 red and 1/2 yellow)
1 Zucchini
2 red onions
½ bunch rosemary
salt
peppers
How healthy are the main ingredients?
Porkolive oilparsleyrosemarysaltgarlic clove

Preparation steps

1.

Cook rice according to package instructions. Let drain. Peel and press garlic through a garlic press. Combine with oil and season with salt and pepper. Rinse pork, pat dry and cut into large cubes. Marinate pork in garlic oil about 1 hour, turning occasionally.

2.

Rinse peppers, remove seeds and ribs and cut into wedges. Rinse zucchini, trim ends and cut into thick slices. Peel onion peel and cut into wedges. Remove pork from the marinade and drain. Thread pork, peppers, zucchini and onions alternately onto wooden skewers.

3.

Break rosemary into small sprigs and stick into vegetables. Brush vegetables with remaining oil and cook on a hot grill, turning, about 12 minutes. Heat butter in a pan. Finely chop parsley and fry briefly in butter. Stir in rice until heated through. Serve rice with skewers.

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