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. « Faible en calories » est fondé 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
2 unit
Purée d’ail
1 tbsp
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
Before starting, preheat oven to 425°F. Wash and dry all produce. Heat a medium pot over medium heat. When hot, add 1 tsp oil (dbl for 4 ppl), then rice, half the garlic puree 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 the pot from heat. Set aside, still covered.
While rice cooks, cut broccoli into bite-sized pieces. Thinly slice green onions.
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, then transfer to an unlined baking sheet. Roast in the middle of the oven until cooked through, 8-10 min.**
While pork roasts, heat the same pan over medium. When hot, add broccoli, remaining garlic puree and 2 tbsp water (dbl for 4 ppl). Season with salt and pepper, then stir to combine. Cover and cook, stirring occasionally, until tender, 5-6 min. Transfer broccoli to a plate and cover to keep warm.
Whisk together honey, soy sauce, cornstarch and 2/3 cup water (dbl for 4 ppl) in a medium bowl. 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.
Rest pork 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 from the pan. Sprinkle remaining green onions over top.
650
kcal
Calories
11
g
Fat
2.5
g
Saturated Fat
89
g
Carbohydrate
4
g
Sugar
4
g
Dietary Fiber
50
g
Protein
110
mg
Cholesterol
1690
mg
Sodium
avec pommes de terre poêlées et haricots verts crémeux
avec salade de boulgour tiède et sauce Baja