avec medley de légumes rôtis
"Le souper décadent de ce soir est rassasiant et déborde de saveurs umami et, pourtant, il ne contient pas d’amidon et est faible en calories! Savourez un repas avec des légumes rôtis parsemés de parmesan et des côtelettes de porc garnies d’une irrésistible sauce à l’ail. Les « repas futés » sont basés sur un calcul considérant la quantité de kilocalories et de glucides par portion."
Allergens
Utensils
Tags
Côtelettes de porc, désossées
340 g
Mélange d'épices pour sauce
2 tbsp
Assaisonnement italien
0.5 tbsp
Carotte
170 g
Courgette
200 g
Pommes de terre rouges
240 g
Parmesan, râpé grossièrement
0.25 cup
Gousses d'ail
1 unit
Échalote
50 g
Persil
7 g
Beurre non salé
1 tbsp
Huile
5 tsp
Sel d'ail
2 tsp
Concentré de bouillon de poulet
1 unit
Poivre
0.25 tsp
Before starting, preheat the oven to 450˚F. Wash and dry all produce. Peel, then cut carrot into 1/4-inch rounds. Cut potatoes into 1/2-inch pieces. Add potatoes, carrots and 2 tsp oil (dbl for 4 ppl) to an unlined baking sheet. Season with pepper, half the garlic salt and 1/4 tsp Italian Seasoning (dbl for 4 ppl), then toss to coat. Roast in the middle of the oven until veggies start to soften, 10-12 min. (NOTE: Veggies will finish roasting in step 4.)
While potatoes and carrots roast, cut zucchini into 1/4-inch rounds. Peel, then mince or grate garlic. Peel, then cut shallot into 1/4-inch pieces. Finely chop parsley. Pat pork chops dry with paper towels. Season with pepper and half the remaining garlic salt.
Heat a large non-stick pan over medium-high heat. When hot, add 1 tsp oil (dbl for 4 ppl), then pork. Pan-fry until golden-brown, 1-2 min per side. Remove the pan from heat, then transfer pork to an unlined baking sheet. Roast in the top of the oven until cooked through, 8-10 min.**
While pork cooks, add zucchini to the baking sheet with potatoes and carrots. Drizzle 2 tsp oil (dbl for 4 ppl) over zucchini. Season with pepper, remaining garlic salt and 1/4 tsp Italian Seasoning (dbl for 4 ppl). Toss zucchini with veggies. Continue roasting until veggies are tender, 12-14 min.
When veggies are almost done, heat the same pan (from step 3) over medium. When hot, add 1 tbsp butter (dbl for 4 ppl), then swirl the pan until melted. Add shallots. Cook, stirring occasionally, until slightly softened, 3-4 min. Add garlic. Cook, stirring often, until fragrant, 30 sec. Sprinkle Gravy Spice Blend into the pan. Cook, stirring constantly, until shallots are coated. Gradually whisk in 3/4 cup water (dbl for 4 ppl) and broth concentrate. Cook, whisking often, until sauce comes to a simmer. Once simmering, continue whisking until sauce thickens slightly, 1-2 min. Remove the pan from heat.
Add half the parsley to the pan with gravy. Season with pepper, to taste, then stir to combine. Thinly slice pork. Divide pork and veggies between plates. Sprinkle Parmesan over veggies. Spoon gravy over pork. Sprinkle remaining parsley over top.
620
kcal
Calories
27
g
Fat
9
g
Saturated Fat
46
g
Carbohydrate
11
g
Sugar
7
g
Dietary Fiber
50
g
Protein
135
mg
Cholesterol
1890
mg
Sodium
avec pois mange-tout et poivrons
avec salade de tomates, de maïs grillé et d’épinards