Pork Medallions with Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 187.2 μg | (312 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 95 mg | (100 %) | ||
| Potassium | 700 mg | (18 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 217 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 Pork tenderloin (600-800 grams)
- 4 Tbsps soy sauce
- 2 Tbsps honey
- peppers
- 1 garlic clove
- 400 grams Broccoli
- 75 grams Shelled peanut (unsalted)
- 3 Tbsps vegetable oil
- 1 tsp butter
- salt
Preparation steps
Rinse meat, pat dry, remove sinews and fat and cut into about 1.5 cm (approximately 3/4-inch) thick medallions. Mix soy sauce and honey together. Add crushed garlic and and season with pepper. Coat meat with marinade and let marinate at least 1 hour.
Trim broccoli, rinse and divide into florets. Cut the stalks into thin matchsticks. Blanch vegetables in boiling water for about 3 minutes.
Grind 2/3 of the peanuts and finely chop the rest. Heat oil in a pan and brown the meat well on both sides. Add marinade and pour in 100 ml (approximately 1/4 cup) of water. Stir in the peanuts and bring to a simmer.
Cook broccoli in 3 tablespoons of water and 1 teaspoon of butter, then season with salt and pepper. Arrange vegetables on plates with the meat and the sauce and serve.
