Pork Stew with Mango, Peppers and Millet
Nutritional values
(Percentage of daily recommendation)
| Calorie | 546 cal. | (26 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 1.3 mg | (130 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 209 mg | (220 %) | ||
| Potassium | 1,122 mg | (28 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 32 g |
Ingredients
- Ingredients
- 2 Tbsps Peanut oil
- 100 grams Millet
- 150 milliliters Vegetable broth
- 200 grams Pork tenderloin
- 1 small red Bell pepper
- ½ bunch scallions
- 1 Red chili pepper
- 1 Mango
- 2 Tbsps bright soy sauce
- salt
- freshly ground peppers
- Turmeric
- Aluminum foil
Preparation steps
Heat 1 tablespoon oil in a saucepan, add the millet and stir to coat. Pour in the broth, bring to a boil, cover and cook, stirring occasionally until the millet is tender, about 25 minutes.
Cut the meat into bite-size cubes. Rinse the peppers, halve lengthwise, remove the seeds and white ribs and cut into cubes. Rinse and finely chop the scallions.
Rinse chile, halve lengthwise and remove the seeds and white ribs and dice finely.
Peel the mango, cut the flesh from the pit and cut into cubes.
Heat 1 tablespoon oil in a skillet and stir-fry the meat for about 4 minutes. Remove, wrap in aluminum foil and keep warm.
Heat the oil in a pan and briefly saute the scallions. Add the chile and pepper cubes and cook over high heat, stirring frequently until crisp-tender. Season with soy sauce. Add the pork and the mango and cook until heated through. Season with salt, pepper and turmeric. Spoon the millet into bowls and spoon the pork over.
