Pork with Broccoli and Nuts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 179.8 μg | (300 %) | ||
| Vitamin B₁ | 2 mg | (200 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 21.3 mg | (178 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 1,202 mg | (30 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 400 mg | |||
| Cholesterol | 127 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 800 grams Pork tenderloin
- salt
- freshly ground peppers
- 2 Tbsps vegetable oil
- 400 grams fresh Pineapple
- 400 grams Broccoli
- 2 Tbsps butter
- 1 Tbsp brown sugar
- 2 Tbsps chopped Cashews
Preparation steps
Preheat the oven to 160°C (approximately 325ºF).
Rinse the fillets, pat dry and season with salt and pepper. Fry in some oil on all sides. Finish cooking on the grid in the oven (including drip pan) for 25-30 minutes.
Meanwhile, peel the pineapple and cut into thick slices (about 1 cm / 1/2 inch) and cut out the stalk.
Rinse the broccoli and blanch in salted water for about 4 minutes until al dente.
Combine the butter with the sugar in a frying pan and allow to caramelize slightly. Cook the nuts and pineapple slices until golden brown.
Remove the pineapple slices from the pan and place on a plate or plates. Toss the drained broccoli in a pan with the remaining nuts and season lightly with salt.
Distribute on top of the pineapple slices and serve with the sliced meat.
