EatSmarter exclusive recipe

Pork with Romanesco Puree

and Pesto
4.75
Average: 4.8 (4 votes)
(4 votes)
Pork with Romanesco Puree

Pork with Romanesco Puree - Humble, tasty food - ready in no time

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
245
calories
Calories

Healthy, because

Even smarter

Nutritional values

Stingy on fat, generous with B vitamins, protein and iron: Pork tenderloin can be afforded with a clear conscience, even if you count every calorie. The fluffy vegetable puree to go with it brings colour and vitamins to the plate, especially vitamin C.

Because Romanesco, unlike its "big brother" cauliflower, is allowed to bask in the sun, it is green instead of white. It is not only outwardly different: Romanesco is also somewhat richer in vitamins and cell protection substances.

1 serving contains
(Percentage of daily recommendation)
Calorie245 kcal(12 %)
Protein33 g(34 %)
Fat9 g(8 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.5 mg(96 %)
Vitamin B₆0.7 mg(50 %)
Folate62 μg(21 %)
Pantothenic acid2.5 mg(42 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C123 mg(129 %)
Potassium709 mg(18 %)
Calcium98 mg(10 %)
Magnesium53 mg(18 %)
Iron2.8 mg(19 %)
Iodine19 μg(10 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3.2 g
Uric acid300 mg
Cholesterol80 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
large Romanesco broccoli (or regular broccoli - about 36 oz)
14 ounces
coarsely ground black pepper
1 teaspoon
pickled green Pepper (from a jar)
1 teaspoon
1 tablespoon
2 sprigs
1 tablespoon
1 tablespoon
Pesto (from a jar)
How healthy are the main ingredients?
Romanesco broccoliPork
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Paper towel, 1 Teaspoon, 1 Large knife, 1 Tablespoon, 1 Skillet, 1 Slotted spatula, 1 Aluminum foil, 1 Immersion blender

Preparation steps

1.
Pork with Romanesco Puree preparation step 1

Trim Romanesco, rinse and divide into florets. Place in a pot, add salted water just to cover and bring to a boil. Cover and cook for 10-12 minutes.

2.
Pork with Romanesco Puree preparation step 2

Meanwhile, rinse pork, pat dry and season with salt and pepper. Crush green and pink peppercorns with a broad knife back. Coat pork with peppercorns.

3.
Pork with Romanesco Puree preparation step 3

Heat oil in a skillet and cook pork over high heat until browned on all sides. Then reduce the heat to medium and cook 8-10 minutes, turning often.

4.
Pork with Romanesco Puree preparation step 4

Meanwhile, rinse basil, shake dry and pluck leaves.

5.
Pork with Romanesco Puree preparation step 5

Take pork from the skillet, wrap in aluminum foil and keep warm.

6.
Pork with Romanesco Puree preparation step 6

Drain Romanesco and put back into the pot. Add butter and pesto and puree with an immersion blender to a fine or chunky texture.

7.
Pork with Romanesco Puree preparation step 7

Cut the pork into slices, arrange on plates with the Romanesco puree and garnish with basil.