Low-Carb Lunch

Pork Medallions with Peppercorn Sauce and Summer Vegetables

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Pork Medallions with Peppercorn Sauce and Summer Vegetables
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Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr
Ready in
Calories:
572
calories
Calories

Healthy, because

Even smarter

Nutritional values

The peas not only provide a crisp green in this low carb dish, but also come up with a good portion of vegetable protein and are comparatively easy to digest. Plenty of vitamins A and C are good cell protectors as antioxidants; vitamin A also strengthens vision and makes the skin glow.

Instead of pork medallions you can also use lean chicken breast fillets; this is less inflammatory and also has a delicate taste.

1 serving contains
(Percentage of daily recommendation)
Calorie572 cal.(27 %)
Protein41 g(42 %)
Fat35 g(30 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage6.8 g(23 %)
Vitamin A1.6 mg(200 %)
Vitamin D0.8 μg(4 %)
Vitamin E5 mg(42 %)
Vitamin K41.7 μg(70 %)
Vitamin B₁1.7 mg(170 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.9 mg(158 %)
Vitamin B₆1.1 mg(79 %)
Folate148 μg(49 %)
Pantothenic acid2.1 mg(35 %)
Biotin19.1 μg(42 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C62 mg(65 %)
Potassium1,289 mg(32 %)
Calcium133 mg(13 %)
Magnesium110 mg(37 %)
Iron3.6 mg(24 %)
Iodine12 μg(6 %)
Zinc4.2 mg(53 %)
Saturated fatty acids17.7 g
Uric acid313 mg
Cholesterol152 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
3 carrots
1 Kohlrabi
250 grams fresh green Peas
salt
600 grams Pork tenderloin
freshly ground peppers
2 Tbsps vegetable oil
150 milliliters Red wine
250 milliliters Whipped cream
2 Tbsps green peppercorns
30 grams melted butter
How healthy are the main ingredients?
Whipped creamcarrotKohlrabisalt

Preparation steps

1.

Peel carrots and cut into thin slices. Peel kohlrabi (set 4 small leaves aside for garnish) and cut into 3 cm (approximately 1 1/4-inch) long strips. Rinse the peas and blanch with the other vegetables in boiling salted water for 3-4 minutes.

2.

Drain vegetables, rinse in cold water and drain well. Rinse the pork, pat dry, remove excess fat and tendons and divide into 12 equal medallions. Season with salt and pepper and sear on each side in a hot pan with oil for 5-7 minutes. Remove from pan and keep warm in aluminum foil. Deglaze the pan drippings with the red wine, cook briefly until reduced and stir in the cream and green peppercorns. Season with salt and simmer over medium heat for 10-15 minutes.

3.

Meanwhile, sauté the vegetables in a pan with melted butter and season with salt and pepper. Arrange some of the pepper sauce with 3 pork medallions on each plate and divide vegetables among the plates. Serve garnished with a kohlrabi leaves. Serve with croquettes, if desired.

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