Pork Sandwich
with orange-mango chutney
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
465
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 465 cal. | (22 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 80.8 μg | (135 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 649 mg | (16 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 145 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Pork tenderloin
- 2 Tbsps vegetable oil
- salt
- freshly ground pepper
- 1 Orange
- 1 chili pepper
- 125 grams Mango chutney
- 1 pinch ginger (and curry powder)
- 8 slices Whole Wheat Toast
- 100 grams Mayonnaise
- some Lettuce
Preparation steps
1.
Cut the pork into 1 cm thick slices (approximately 1/2 inch).
Heat the oil in a nonstick skillet and sear the meat for 6-8 minutes. Season with salt and pepper and remove from the pan.
2.
Peel the orange and cut into small pieces. Slice open the chile pepper, remove the seeds and rinse the pod. Finely dice the pod.
Mix the mango chutney with the orange, chile pepper, ginger and curry.
3.
Spread the slices of bread with mayonnaise and top with lettuce leaves. Lay the pork on 4 slices of bread and coat with orange-mango chutney. Cover with the remaining slices of bread and serve cut in half diagonally.
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