avec couscous coloré et sauce piquante à la mangue
Ce soir, invitez les îles des Caraïbes à votre table! De succulentes côtes de porc assaisonnées aux épices jerk et un couscous coloré moelleux sont accompagnés d'une sauce piquante et sucrée à la mangue qui vous en mettra plein la vue!
Allergens
Utensils
Tags
Côtelettes de porc, désossées
340 g
Couscous
0.5 cup
Courgette
200 g
Poivron
1 unit
Oignons verts
1 unit
Chutney à la mangue
4 tbsp
Sauce piquante
2 tbsp
Huile
1 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Bouillon de légumes en poudre
1 tbsp
Épices jerk
1 tbsp
Before starting, preheat the oven to 425˚F. Wash and dry all produce. Add 2/3 cup (1 1/3 cups) water and stock powder to a medium pot. Cover and bring to a boil over high heat.Once boiling, remove from heat, then add couscous. Stir to combine.Cover and let stand, 5 min.When couscous is tender, fluff with a fork.
Meanwhile, cut zucchini into 1/2-inch half-moons.Core, then cut pepper into 1/4-inch pieces.Thinly slice green onion.Combine mango chutney and hot sauce in a small bowl.
Heat a large non-stick pan over medium-high heat.When hot, add 1/2 tbsp (1 tbsp) oil, then peppers and zucchini. Cook, stirring occasionally, until veggies are tender-crisp, 3-4 min. Season with salt and pepper. Remove from heat. Transfer veggies to a plate and cover to keep warm.
Pat pork chops dry with paper towels. Season with Jerk Spice Blend, salt and pepper.Reheat the same pan over medium-high.When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry until golden, 2-3 min per side, then transfer to a parchment-lined baking sheet. Roast in the middle of the oven until cooked through, 8-12 min.**Remove from heat. Transfer pork to a cutting board to rest, 3-5 min.
Stir zucchini, peppers and half the green onions into couscous.
Thinly slice pork.Stir any pork resting juices into mango hot sauce.Divide jewelled couscous between plates. Top with pork.Drizzle some mango hot sauce over pork, then serve any remaining sauce alongside for dipping.Sprinkle remaining green onions over top.
620
kcal
Calories
12
g
Fat
2.5
g
Saturated Fat
74
g
Carbohydrate
29
g
Sugar
5
g
Dietary Fiber
48
g
Protein
107
mg
Cholesterol
2040
mg
Sodium
avec couscous aux tomates à l’ail et feta
avec feta et amandes grillées