Choix du nutritionniste : Côtelettes de porc à l’ail et aux clémentines

Équilibré

Très riche en fibres

Riche en protéines

avec brocoli, poivrons et riz brun

10 min

Difficulté: 1/3

Ingrédients : Côtelette de porc • Brocoli • Poivron • Riz brun • Clémentine • Coriandre • Ail.

Utensils

Plaque de cuisson

Cuillères à mesurer

Zesteur

Grand bol

Casserole moyenne

Verre doseur

Poêle antiadhésive moyenne

Tags

30-min-or-less

Très riche en fibres

Classic-plates

Regional-specialty

Riche en protéines

Ingrédients

Côtelettes de porc, désossées

340 g

Clémentine

1 unit(s)

Riz brun à cuisson rapide

1 cup

Brocoli

227 g

Coriandre

7 g

Gousses d'ail

2 unit(s)

Poivron

1 unit(s)

Huile

2 tbsp

Poivre

0.5 tsp

Preparation

Before starting, wash and dry all produce.
To a medium pot, add 1 1/4 cups (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 18-20 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.

Pat pork dry with paper towels. To a large bowl, add pork, 1/2 tbsp (1 tbsp) olive oil, half the clementine zest and half the garlic. Season with salt and pepper, if you like, then toss to coat.
Heat a large non-stick pan over medium-high. Add 1/2 tbsp (2 tbsp) olive oil. When hot, add pork chops.
Cook for 1-2 min per side, until golden. Transfer pork to an unlined baking sheet.
Roast in the middle of the oven for 7-9 min, until cooked through.**

To another unlined baking sheet, add broccoli, pepper and 1 tbsp (2 tbsp) oil. Season with salt and pepper, if you like, then toss to coat. Roast in the top of the oven 8-10 min, until golden.

Fluff rice with a fork. Stir in remaining garlic, clementine juice, remaining zest and the half the cilantro. Season with salt and pepper, if you like.