Pork Chops with Chinese Vegetables
Pork Chops with Chinese Vegetables - Delicious alliance of Asian and German cuisine
Healthy, because
Even smarter
Nutritional values
Together with the other ingredients, pork provides the daily required amount of nerve-strengthening vitamin B1 almost completely and vitamin B12 at least 80% - perfect after a hard day at school!
If you take 300 grams of turkey escalope instead of cutlet, there is more protein and less fat for the same calorie content. You can replace the mung bean sprouts with a finely sliced small fennel bulb.
(Percentage of daily recommendation)
| Calorie | 598 cal. | (28 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin B₁ | 1.3 mg | (130 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 90.2 μg | (30 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 879 mg | (22 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 364 mg | |||
| Cholesterol | 93 mg |
Ingredients
- Ingredients
- 2 scallions
- 2 carrots (each about 100 grams)
- 5 ozs fresh Mung bean sprouts
- 1 garlic clove
- 4 ozs par-boiled Brown rice
- salt
- 2 Pork (each about 150 grams)
- 1 tsp Pastry flour
- 1 tsp Chinese 5 spice powder
- 2 Tbsps Canola oil
- ½ Lime
- 2 Tbsps Ketchup
- 2 Tbsps soy sauce
Kitchen utensils
Preparation steps
Rinse scallions, shake dry and cut into thin rings.
Peel carrots and cut lengthwise into thin slices, then into thin strips.
Rinse mung bean sprouts and drain. Peel the garlic and chop finely.
Bring rice and 200 ml (approximately 3/4 cup) of lightly salted water to a boil, then cover and cook over low heat for about 20 minutes.
Meanwhile, rinse chops under cold water and pat dry well with paper towels.
Mix the flour and 5-spice powder in a small bowl. Season chops with salt and rub lightly with the flour mixture.
Heat the oil in a large skillet and cook the chops for 3-5 minutes on each side, depending on the thickness. Remove from skillet and set aside. Wrap chops in foil to keep warm.
Add carrots to the skillet, cover and cook in the meat juices over low heat for 5 minutes.
Add scallions, garlic and sprouts and cook for another 5 minutes, adding a little water if it seems dry.
In the meantime, finely grate the zest of lime half and then squeeze out the juice.
Stir lime zest and juice with ketchup and soy sauce and mix into the vegetables.
Unwrap chops from the foil, pour the accumulated juices over the vegetables and then place the chops on top. Cook, covered, for about 3 minutes and serve with rice.
