avec brocoli et riz à l’ail
Retrouvez la saveur sucrée-salée dans notre plat de côtelettes de porc glacées au miel avec du brocoli sauté. La vivacité de l’ail et des oignons verts et la douceur du miel rehaussent cette solution de rechange aux plats pour emporter. « Faibles en calories » est basé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Côtelettes de porc, désossées
340 g
Riz basmati
0.75 cup
Brocoli, en fleurons
227 g
Oignon vert
1 unit
Gousses d'ail
1 unit
Miel
2 tbsp
Sauce soja
2 tbsp
Sel d'ail
1 tsp
Fécule de maïs
1 tbsp
Huile
2 tsp
Sel
0.063 tsp
Poivre
0.125 tsp
Sriracha
2 tsp
Before starting, preheat oven to 425°F. Wash and dry all produce. Peel, then mince or grate garlic. Heat a medium pot over medium heat. When hot, add 1 tsp oil (dbl for 4 ppl), then rice, garlic and half the garlic salt. Cook, stirring often, until fragrant, 1-2 min. Add 1 1/4 cups water (dbl for 4 ppl) and bring to a boil over high heat. Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove from heat. Set aside, still covered.
Meanwhile, cut broccoli into bite-sized pieces. Thinly slice green onion.
Pat pork dry with paper towels. Season with remaining garlic 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, 2-3 min per side. Transfer pork to an unlined baking sheet. Roast in the middle of the oven until cooked through, 8-10 min.**
Meanwhile, reheat the same pan over medium. When hot, add broccoli and 2 tbsp water (dbl for 4 ppl). Season with salt and pepper, then stir to combine. Cover and cook, stirring occasionally, until tender, 4-5 min. Transfer broccoli to a plate, then cover to keep warm.
Whisk together honey, soy sauce, cornstarch and 2/3 cup water (dbl for 4 ppl) in a medium bowl. When broccoli is done, add honey mixture to the same pan. Bring to a boil over medium-high. Once boiling, cook, stirring often, until sauce thickens slightly, 2-3 min.
Let pork rest for 3-5 min, then thinly slice. Fluff rice with a fork, then stir in half the green onions. Divide rice between plates. Top with broccoli, pork and sauce. Sprinkle with remaining green onions. Drizzle sriracha over top, if desired.
630
kcal
Calories
10
g
Fat
2.5
g
Saturated Fat
88
g
Carbohydrate
16
g
Sugar
5
g
Dietary Fiber
49
g
Protein
105
mg
Cholesterol
1770
mg
Sodium