avec medley de légumes rôtis au parmesan
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! Dégustez un repas avec des légumes rôtis parsemés de parmesan et des côtelettes de porc enrobées d’une irrésistible sauce aux échalotes. 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
1 tsp
Carotte
170 g
Courgette
200 g
Pommes de terre rouges
240 g
Parmesan, râpé grossièrement
0.25 cup
Échalote
50 g
Persil
7 g
Beurre non salé
1 tbsp
Huile
5 tsp
Poudre d'ail
1 tsp
Concentré de bouillon de poulet
1 unit
Poivre
0.25 tsp
Sel
0.125 tsp
Before starting, preheat the oven to 450˚F. Wash and dry all produce. Cut potatoes into 1/2-inch pieces. Add potatoes and 2 tsp oil (dbl for 4 ppl) to a parchment-lined baking sheet. Season with salt, pepper and 1/2 tsp Italian Seasoning (dbl for 4 ppl), then toss to coat. Roast in the middle of the oven until potatoes start to soften, 10-11 min. (NOTE: Potatoes will finish roasting in step 4.)
Meanwhile, cut zucchini into 1/4-inch rounds. Peel, then cut carrot into 1/4-inch rounds. Peel, then cut shallot into 1/4-inch pieces. Finely chop parsley. Pat pork dry with paper towels. Season with salt and pepper.
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, 7-9 min.**
Meanwhile, remove potatoes from the oven and carefully push potatoes to one side of the baking sheet. Add zucchini and carrots to the other side of the baking sheet.. Drizzle 2 tsp oil (dbl for 4 ppl) over zucchini and carrots. Season with salt, pepper, half the garlic powder and 1/2 tsp Italian Seasoning (dbl for 4 ppl). Toss zucchini and carrots with potatoes. Continue roasting until veggies are tender, 14-16 min. Sprinkle Parmesan over veggies, then roast until cheese melts, 1-2 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, 2-3 min. Sprinkle Gravy Spice Blend and remaining garlic powder 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 occasionally, until sauce comes to a simmer. Simmer, whisking occasionally, until sauce thickens slightly, 1-2 min. Remove the pan from heat.
Add any pork drippings from the baking sheet and half the parsley to the pan with shallot gravy. Season with pepper, to taste, then stir to combine. Thinly slice pork. Divide pork and veggies between plates. Spoon shallot gravy over pork. Sprinkle remaining parsley over top.
630
kcal
Calories
28
g
Fat
10
g
Saturated Fat
46
g
Carbohydrate
11
g
Sugar
7
g
Dietary Fiber
49
g
Protein
137
mg
Cholesterol
770
mg
Sodium
avec pois mange-tout et poivrons
avec salade de tomates, de maïs grillé et d’épinards