Pork with Pumpkin, Apples and Vegetables
It covers 80 percent of our daily requirement of vitamin B12. The vitamin ensures the building of the cell nucleus substance, the formation of red blood cells and helps to prevent nerve pain as well as skin and mucous membrane diseases. Pregnant and nursing women in particular benefit from this vitamin.
Spicy variation: Instead of curry and chilli, add 1 tablespoon of grainy mustard at the end.
(Percentage of daily recommendation)
|Calorie||678 kcal||(32 %)|
|Protein||47 g||(48 %)|
|Fat||22 g||(19 %)|
|Carbohydrates||69 g||(46 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.7 mg||(88 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||4.3 mg||(36 %)|
|Vitamin B₁||1.2 mg||(120 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||17.7 mg||(148 %)|
|Vitamin B₆||1.1 mg||(79 %)|
|Folate||64 μg||(21 %)|
|Pantothenic acid||1.9 mg||(32 %)|
|Biotin||9.7 μg||(22 %)|
|Vitamin B₁₂||2.4 μg||(80 %)|
|Vitamin C||32 mg||(34 %)|
|Potassium||1,218 mg||(30 %)|
|Calcium||184 mg||(18 %)|
|Magnesium||118 mg||(39 %)|
|Iron||6.3 mg||(42 %)|
|Iodine||8 μg||(4 %)|
|Zinc||4.4 mg||(55 %)|
|Saturated fatty acids||3 g|
|Uric acid||383 mg|
- ½ Hokkaido pumpkin (about 400 grams)
- 1 stalk Leeks (about 250 grams)
- 125 grams Basmati rice
- 2 Tbsps vegetable oil
- 100 milliliters Vegetable broth
- 4 Pork loin (each about 60 grams)
- 2 small tart Apple (about 150 grams)
- 100 milliliters Soy creamer
- 1 tsp Curry powder
- ½ tsp Red pepper flakes
Remove seeds and fibrous part from pumpkin and cut flesh into 2 cm (approximately 3/4-inch) cube.
Halve leek lengthwise, rinse and drain thoroughly and cut into 1 cm (approximately 1/2-inch) slices.
Cook rice in a pot of boiling salted water according to package instructions.
Meanwhile, heat 1 tablespoon oil in a non-stick pan, sauté pumpkin and leek briefly, then season with salt and pepper. Add broth, bring to a boil and simmer for 7-8 minutes.
While the vegetables are simmering, rinse pork, pat dry well with paper towels and season on both sides with salt and pepper.
Heat the remaining oil in another non-stick pan and cook pork for 3-4 minutes on each side, depending on the thickness.
Remove pork from the pan, wrap in aluminum foil and let rest for a few minutes.
Meanwhile, rinse the apples, cut into quarters, remove core and dice the flesh. Stir diced apple into pumpkin mixture.
Stir soy cream, curry powder and red pepper flakes into pupmpkin mixture. Bring to a boil again and season with salt and pepper.
Spread the rice on 2 plates. Top with pumpkin mixture and pork and serve.