Pineapple-Papaya Rice with Pork Tenderloin
Nutritional values
(Percentage of daily recommendation)
| Calorie | 638 cal. | (30 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 3.8 μg | (6 %) | ||
| Vitamin B₁ | 1.7 mg | (170 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 1,378 mg | (34 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 342 mg | |||
| Cholesterol | 102 mg | |||
| Complete sugar | 41 g |
Ingredients
- Ingredients
- ½ bunch scallions
- 200 grams Long grain rice
- 2 Tbsps vegetable oil
- 400 milliliters Vegetable broth
- 600 grams Pork tenderloin
- 2 Tbsps clarified butter
- 1 small Papaya (About 300 grams)
- 1 Pineapple (About 400 grams)
- 2 Tomatoes
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
Preparation steps
Rinse scallions, trim and cut diagonally into rings. Heat oil in a saucepan, add scallions and sauté until softened. Add rice and cook briefly while stirring, then pour in the broth, bring to a boil, cover and simmer over low heat about 20 minutes.
Heat clarified butter in a pan, add the pork and cook until browned, turning frequently. Then cover and cook over low heat, turning occasionally, until done, 8-10 minutes (depending on the thickness).
Peel papaya, halve lengthwise and remove seeds. Cut flesh into cubes. Peel pineapple, cut into quarters lengthwise, cut out core and cut the flesh into bite-sized pieces. Rinse the tomatoes, cut into quarters, remove seeds and dice. Fold papaya, pineapple and tomatoes into the finished rice.
Remove the pork from the pan and season with salt and pepper. Cut the pork into slices.
Season rice with salt, pepper and lemon juice, arrange on a platter with the pork slices and serve.
