Porridge with Pasta
Rutabaga and orange provide a lot of vitamin C and beta-carotene for good defences. Wholemeal noodles contain more minerals and fibre than noodles made from white flour, and they keep you full for longer.
Many variation possibilities: You can get the turnips through carrots. Replace kohlrabi or pumpkin; and instead of pork, turkey steak and chicken breast fillet are suitable.
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 297 mg | (7 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 3 ozs Pork cutlet
- ½ Rutabaga (about 400 grams)
- 4 ozs short Whole Grain Pasta
- 1 small Orange (about 125 grams)
- 2 ½ Tbsps Canola oil (about 25 grams)
Preparation steps
Rinse pork, pat dry and cut into narrow strips. Peel rutabaga and dice finely. Bring rutabaga and 100 ml (approximately 1/4 cup) water to a boil in a pot, cover and cook over low heat for about 5 minutes.
Meanwhile, bring plenty of water to a boil in another pot and cook the pasta according to package directions, 10-15 minutes.
After 5 minutes of cooking the rutabaga, add pork, cover and cook for an additional 10-15 minutes, adding more water as necessary.
Squeeze juice from orange. Drain the pasta well.
Add the orange juice, pasta and oil to pork mixture. Puree with an immersion blender to desired consistency. Feed 1 serving and freeze the remainder in single-serve portions.