Assiettes de porc BBQ

Sous 50 g de gluc

< 650 calories

avec patates douces toutes garnies et salade

8 min

Difficulté: 2/3

Canadienne

Ingrédients : Côtelette de porc • Patate douce • Petites tomates • Oignon jaune • Sauce BBQ (sucres (sucre/glucose-fructose, mélasse verte, cassonade), pâte de tomates, vinaigre, eau, sel, amidon de maïs modifié, moutarde, amidon de tapioca modifié, son de moutarde, piments forts, huile de soja, ail en poudre, poudre d'oignon, épices, assaisonnement, arôme naturel, gomme de xanthane, protéine de maïs hydrolysé, couleur caramel, acide malique, acide citrique, benzoate de sodium) (moutarde) • Épinards • Crème sure (substances laitières, substances laitières modifiées, amidon de maïs modifié, phosphate de sodium, citrate de sodium, carraghénane, gomme de caroube, gomme guar, enzyme microbienne, culture bactérienne, alginate de propylène glycol, gomme de xanthane) (lait) • Cheddar (lait pasteurisé, substances laitières modifiées, crème, culture bactérienne, sel, rocou, bêta-carotène, chlorure de calcium, enzyme microbienne, cellulose, natamycine) (lait) • Vinaigre de vin rouge • Mélange d’épices sud-ouest (épices, poudre de paprika, poudre d'ail, poudre d'oignon, sel, fines herbes, huile de canola, oléorésine de paprika, dioxyde de silicium) • Oignon vert.

Allergens

Soya

Moutarde

Blé

Lait

Sulfites

Crustacés

Oeuf

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Poisson

Gluten

Utensils

Papier sulfurisé

Plaque de cuisson

Cuillères à mesurer

Grand bol

Grande poêle antiadhésive

Papier aluminium

Pinceau à pâtisserie en silicone

Tags

30-min-or-less

Sous 50 g de gluc

< 650 calories

Ingrédients

Côtelettes de porc, désossées

340 g

Patates douces

1 unit(s)

Petites tomates

113 g

Oignon jaune

1 unit(s)

Bébés épinards

56 g

Oignons verts

2 unit(s)

Fromage cheddar, râpé

0.25 cup

Crème sure

1 unit(s)

Sauce BBQ

4 tbsp

Mélange d'épices Sud-Ouest

6 g

Vinaigre de vin rouge

1 tbsp

Huile

2.5 tbsp

Poivre

0.125 tsp

Sucre

1 tsp

Sel

0.25 tsp

Preparation

Before starting, preheat the oven to 450°F. Wash and dry all produce.
Halve sweet potato lengthwise.
To a parchment-lined baking sheet, add sweet potatoes and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper, then toss to coat.
Arrange sweet potatoes on one half of the baking sheet, cut-side down.
Roast in the bottom of the oven for 23-25 min, until tender. (NOTE: You will add pork to the same baking sheet after 15 min.)
When sweet potatoes are almost done, flip cut-side up, then sprinkle with cheese.
Return to the bottom of the oven for 2-3 min, until cheese melts.

Meanwhile, halve tomatoes.
Thinly slice green onions.
Peel, then cut yellow onion into 1/4-inch slices.

Pat pork dry with paper towels, then season with Southwest Spice Blend, salt and pepper.
Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then pork.
Pan-fry 2-3 min per side, until golden, then transfer pork to the other half of the baking sheet with sweet potatoes.
Brush 1 tbsp (2 tbsp) BBQ sauce over pork chops.
Roast in the bottom of the oven for 8-12 min, until cooked through.**
Carefully wipe the pan clean.
When pork is done, transfer to a plate. Cover loosely with foil and set aside to rest, 2-3 min.

Meanwhile, reheat the same pan over medium.
When hot, add 1 tbsp (2 tbsp) oil, then yellow onions. Cook for 3-4 min, stirring occasionally, until slightly softened.
Add 1 tsp (2 tsp) sugar and season with salt. Cook for 3-4 min, stirring occasionally, until onions are dark golden.
Remove from heat, then stir in half the vinegar. Set aside.

Meanwhile, in a large bowl, combine remaining vinegar and 1/2 tbsp (1 tbsp) oil.
Add spinach and tomatoes. Season with salt and pepper, then toss to combine.