Pork Chops with Whole Wheat Pasta, Apple Sauce and Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 805 cal. | (38 %) | ||
| Protein | 68 g | (69 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19 g | (63 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 362.5 μg | (604 %) | ||
| Vitamin B₁ | 2.5 mg | (250 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 27.5 mg | (229 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 4.9 mg | (82 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 195 mg | (205 %) | ||
| Potassium | 1,691 mg | (42 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 209 mg | (70 %) | ||
| Iron | 9.6 mg | (64 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 9.4 mg | (118 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 605 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 150 milliliters Apple juice
- 200 milliliters chicken stock
- 3 Tbsps raisins
- 1 Star anise
- 150 grams sour Apple (such as Boskop)
- 800 grams Broccoli
- salt
- 1 Tbsp lemon juice
- 400 grams Whole Wheat Penne
- 4 Pork cutlets (each 150 grams boneless)
- freshly ground peppers
- ½ tsp light Mustard seed
- ½ tsp dark Mustard seed
- 2 Tbsps sunflower oil
- 2 Tbsps butter
- 5 grams cornstarch
Preparation steps
Boil apple juice with chicken stock, add raisins and star anise then remove from heat and let mixture soak. Rinse apples, peel, remove cores and dice flesh. Rinse broccoli florets and blanch in salted boiling water with lemon juice for 5-7 minutes, then drain, rinse with cold water and drain again. Cook pasta in plenty of salted boiling water according to package directions until al dente then drain, rinse and drain again.
Rinse pork chops, pat dry and season with salt and pepper. Crush mustard seeds in a mortar and rub into the meat.
Place apple pieces into the sauce and simmer over low heat.
Cook meat in an uncoated pan in hot oil on both sides for 5-7 minutes until done (depending on thickness) then remove and wrap in aluminum foil to keep warm.
Heat butter in a pan and swirl noodles in it, then add broccoli until it is warmed through.
Add drippings of the meat with apple sauce to taste, remove the star anise and thicken as desired with cornstarch mixed in cold water. Remove pork from aluminum foil and plate with noodles and apple sauce and serve.
