Pork Chops with Potato Pancakes and Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 589 cal. | (28 %) | ||
| Protein | 37.15 g | (38 %) | ||
| Fat | 30.73 g | (26 %) | ||
| Carbohydrates | 47.59 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 2,963.33 mg | (370,416 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.03 mg | (34 %) | ||
| Vitamin B₁ | 0.24 mg | (24 %) | ||
| Vitamin B₂ | 0.28 mg | (25 %) | ||
| Niacin | 3.53 mg | (29 %) | ||
| Vitamin B₆ | 0.65 mg | (46 %) | ||
| Folate | 87.67 μg | (29 %) | ||
| Pantothenic acid | 2.33 mg | (39 %) | ||
| Biotin | 4.07 μg | (9 %) | ||
| Vitamin B₁₂ | 0.23 μg | (8 %) | ||
| Vitamin C | 102.65 mg | (108 %) | ||
| Potassium | 988.29 mg | (25 %) | ||
| Calcium | 114.4 mg | (11 %) | ||
| Magnesium | 73.01 mg | (24 %) | ||
| Iron | 2.84 mg | (19 %) | ||
| Iodine | 13.08 μg | (7 %) | ||
| Zinc | 1.21 mg | (15 %) | ||
| Saturated fatty acids | 6.41 g | |||
| Cholesterol | 177.07 mg |
Ingredients
- 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
Preparation steps
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.
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.
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.
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.
Transfer the pork chops, potato pancakes and broccoli to serving plates. Serve.
