Pork with Mixed Vegetables and Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 72 μg | (120 %) | ||
| Vitamin B₁ | 1.5 mg | (150 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 141 mg | (148 %) | ||
| Potassium | 1,137 mg | (28 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 318 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 large Leek
- 2 large red Bell pepper
- 1 white onion (finely chopped)
- 1 handful parsley
- 500 grams Pork tenderloin (cubed)
- 350 grams Couscous (instant)
- olive oil (cold pressed)
- salt
- freshly ground peppers
- 1 tsp sugar
- cayenne pepper
Preparation steps
Trim leek, cut in half lengthwise, rinse and cut into strips. Rinse bell peppers, cut in half, remove seeds and cut into small rectangles.
Heat 3-4 tablespoons oil in a large frying pan and sauté the onion over low heat. Add bell peppers and cook, covered, 4-5 minutes, stirring occasionally. Then add the leek and cook over low heat for 5-6 minutes. Shortly before the end of cooking, add 2-3 tablespoons of water, cover again and continue cooking. Season with salt, pepper and cayenne pepper. Add sugar to taste.
Cook pork in 1 tablespoon oil in a frying pan while stirring, then immediately mix with the vegetables and let stand for 1-2 minutes.
Cook couscous according to package directions, then top with the pork and the vegetables and serve sprinkled with parsley leaves. If desired, serve with freshly grated Parmesan.
