Pork Casserole in a Mug
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
501
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 501 cal. | (24 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 52.1 μg | (87 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 13.8 g | |||
| Uric acid | 187 mg | |||
| Cholesterol | 81 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Divide the oil between four large microwaveable mugs. Add the celery, onion, thyme, and a little salt and pepper.
2.
Microwave on high for 2 minutes. Carefully remove from the microwave and divide the lentils, chopped tomatoes, and stock between the mugs, stirring well.
3.
Cover with clingfilm and microwave on medium for 10 - 12 minutes until the lentils are tender and have absorbed the stock. Microwave for a further 1 - 2 minutes if not ready, topping up with water if needed.
4.
Carefully remove from the microwave and leave to stand for a few minutes. Remove the clingfilm, stir well, and season to taste with salt and pepper.
5.
Pierce the cooked sausage in several places with a knife. Warm on high for 1 - 2 minutes until piping hot. Slice and serve on top of the lentils, garnished with thyme.
