Pork Chops with Potato Pancakes and Broccoli

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Pork Chops with Potato Pancakes and Broccoli
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h. 30 min.
Preparation
Calories:
589
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie589 cal.(28 %)
Protein37.15 g(38 %)
Fat30.73 g(26 %)
Carbohydrates47.59 g(32 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A2,963.33 mg(370,416 %)
Vitamin D0 μg(0 %)
Vitamin E4.03 mg(34 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.28 mg(25 %)
Niacin3.53 mg(29 %)
Vitamin B₆0.65 mg(46 %)
Folate87.67 μg(29 %)
Pantothenic acid2.33 mg(39 %)
Biotin4.07 μg(9 %)
Vitamin B₁₂0.23 μg(8 %)
Vitamin C102.65 mg(108 %)
Potassium988.29 mg(25 %)
Calcium114.4 mg(11 %)
Magnesium73.01 mg(24 %)
Iron2.84 mg(19 %)
Iodine13.08 μg(7 %)
Zinc1.21 mg(15 %)
Saturated fatty acids6.41 g
Cholesterol177.07 mg

Ingredients

for
4
For the pork chops
4 Pork cutlets
2 Tbsps vegetable oil
lemons (juice)
1 garlic clove
½ tsp ground black peppers
salt
¼ tsp ground cilantro
½ tsp dried thyme
vegetable oil (for greasing)
For the potato pancakes
800 grams starchy Sweet potato
1 Tbsp Pastry flour
2 egg yolks
salt
freshly ground peppers
4 Tbsps vegetable oil
20 grams butter
For the broccoli
300 grams Broccoli
1 Red Bell pepper
½ Broth
How healthy are the main ingredients?
Sweet potatoBroccolithymelemongarlic clovesalt

Preparation steps

1.

For the pork chops: Pat the pork chops dry with paper towels. Whisk together the lemon juice, oil, pepper, coriander and thyme. Season with salt. Peel the garlic, mince and add to the marinade. Add the meat and marinate for about 2 hours.

2.

Preheat the grill and oil the grates. Remove the meat from the marinade and drain slightly. Grill the pork chops over medium heat for about 10 minutes per side.

3.

For the potato pancakes: Peel the potatoes and cook in salted water until fork-tender. Drain, press through a potato ricer, let cool slightly and then knead with the flour and egg yolks and season with salt and pepper. With lightly floured hands, shape into 1 cm (approximately 1/3 inch) thick discs. Heat the oil and butter in a large frying pan over medium heat and cook the potato pancakes until golden brown on both sides, around 2-3 minutes.

4.

For the broccoli: Rinse the broccoli, trim and remove the tough stalks. Rinse the pepper, remove the stem, seeds and pith and chop. Heat the broth, add the broccoli and peppers, cover and cook for about 4 minutes over low heat. Drain.

5.

Transfer the pork chops, potato pancakes and broccoli to serving plates. Serve. 

6.
Broccoli Wash, clean and remove the tough stalks.
7.
Wash, clean and chop the pepper. Broth heat.
8.
Broccoli and peppers cover and cook about 4 minutes on low heat in the broth. Drain. For meat and potato patties served.