Pork with Romanesco Puree
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.
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 42.8 μg | (71 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 709 mg | (18 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 80 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 large Romanesco broccoli (or regular broccoli - about 36 oz)
- salt
- 14 ozs Pork
- coarsely ground Black pepper
- 1 tsp pickled green peppers (from a jar)
- 1 tsp pink peppercorns
- 1 Tbsp Canola oil
- 2 sprigs Basil
- 1 Tbsp butter
- 1 Tbsp Pesto (from a jar)
Preparation steps
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.
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.
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.
Meanwhile, rinse basil, shake dry and pluck leaves.
Take pork from the skillet, wrap in aluminum foil and keep warm.
Drain Romanesco and put back into the pot. Add butter and pesto and puree with an immersion blender to a fine or chunky texture.
Cut the pork into slices, arrange on plates with the Romanesco puree and garnish with basil.