Pork Sandwich

with orange-mango chutney
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Pork Sandwich
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Health Score:
71 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
465
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie465 cal.(22 %)
Protein19 g(19 %)
Fat29 g(25 %)
Carbohydrates32 g(21 %)
Sugar added5 g(20 %)
Roughage5.1 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E6.2 mg(52 %)
Vitamin K80.8 μg(135 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.5 mg(36 %)
Folate65 μg(22 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C34 mg(36 %)
Potassium649 mg(16 %)
Calcium59 mg(6 %)
Magnesium71 mg(24 %)
Iron2.7 mg(18 %)
Iodine5 μg(3 %)
Zinc2.4 mg(30 %)
Saturated fatty acids10.7 g
Uric acid145 mg
Cholesterol95 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
250 grams Pork tenderloin
2 Tbsps vegetable oil
salt
freshly ground pepper
1 Orange
1 chili pepper
125 grams Mango chutney
1 pinch ginger (and curry powder)
8 slices Whole Wheat Toast
100 grams Mayonnaise
some Lettuce
How healthy are the main ingredients?
MayonnaisegingersaltOrange

Preparation steps

1.

Cut the pork into 1 cm thick slices (approximately 1/2 inch).

Heat the oil in a nonstick skillet and sear the meat for 6-8 minutes. Season with salt and pepper and remove from the pan.

2.

Peel the orange and cut into small pieces. Slice open the chile pepper, remove the seeds and rinse the pod. Finely dice the pod.

Mix the mango chutney with the orange, chile pepper, ginger and curry.

3.

Spread the slices of bread with mayonnaise and top with lettuce leaves. Lay the pork on 4 slices of bread and coat with orange-mango chutney. Cover with the remaining slices of bread and serve cut in half diagonally.