avec salade de verdure et d'olives
Inspiré des saveurs de la cuisine grecque classique, ce plat santé est composé de juteuses côtelettes de porc à l'ail, de l’intemporelle et populaire salade grecque et de sauce crémeuse au yogourt. Bon appétit! « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Côtelettes de porc, désossées
340 g
Poivron vert
1 unit(s)
Oignon rouge
0.5 unit(s)
Tomato
2 unit(s)
Bébés épinards
56 g
Feta, émietté
0.25 cup
Sauce au yogourt
3 tbsp
Olives mélangées
30 g
Vinaigre de vin rouge
2 tbsp
Huile
2 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
Sucre
0.5 tbsp
Mélange d’épices acidulé à l’ail
1 tbsp
Before starting, preheat the oven to 450˚F.Wash and dry all produce. Cut tomatoes into 1/2-inch pieces. Season with salt and pepper directly on cutting board.Core, then cut pepper into 1/4-inch pieces.Peel, then cut half the onion (whole onion for 4 ppl) into 1/4-inch slices. Drain, then roughly chop or tear olives into bite-sized pieces.
Add onions, vinegar, 2 tbsp (4 tbsp) water and 1/2 tbsp (1 tbsp) sugar to a small pot. Season with salt. Bring to a simmer over medium-high heat. Simmer, stirring often, until sugar dissolves and onions soften, 2-3 min. Remove from heat. Transfer onions, including pickling liquid, to a large bowl. Place in the fridge to cool.
On a separate cutting board, pat pork dry with paper towels. Season with salt and Zesty Garlic Blend.
Heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp (2 tbsp) oil, then pork. Pan-fry until golden, 2-3 min per side. Transfer to a parchment-lined baking sheet. Roast in the middle of the oven until cooked through, 10-12 min.\*\* Transfer pork to a plate. Cover loosely with foil and set aside to rest, 2-3 min.
Meanwhile, remove the bowl with pickled onions from the fridge. Stir in 1 tbsp (2 tbsp) oil. Add spinach, peppers, tomatoes, olives and half the feta. Season with salt and pepper, then toss to combine.
Thinly slice pork. Divide salad and pork between plates. Top pork with yogurt sauce. Sprinkle remaining feta over top.
490
kcal
Calories
26
g
Fat
7
g
Saturated Fat
19
g
Carbohydrate
11
g
Sugar
5
g
Dietary Fiber
45
g
Protein
120
mg
Cholesterol
1020
mg
Sodium
0.2
g
Trans Fat
1300
mg
Potassium
150
mg
Calcium
2.75
mg
Iron
avec salade de chou aux épinards et échalotes frites