avec salade fraîche
Inspiré des saveurs de la cuisine grecque classique, ce plat santé est composé de juteuses côtelettes de porc au poivre au citron, de l’intemporelle et populaire salade grecque et de sauce tzatziki crémeuse. 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
Poivre au citron
1 tbsp
Tomato
160 g
Olives mélangées
30 g
Oignon rouge
56 g
Bébés épinards
56 g
Vinaigre de vin rouge
2 tbsp
Feta, émietté
0.25 cup
Poivron vert
200 g
Tzatziki
56 mL
Huile
2 tbsp
Sel
0.125 tsp
Poivre
0.063 tsp
Sucre
0.5 tbsp
Before starting, preheat the oven to 450˚F. Wash and dry all produce. Cut tomatoes into 1/2-inch pieces. Core, then cut pepper into 1/4-inch pieces. Peel, then cut half the onion into 1/4-inch slices (whole onion for 4 ppl). Drain, then roughly chop or tear olives into bite-sized pieces.
Add onions, vinegar, 2 tbsp water and 1/2 tbsp sugar (dbl both for 4 ppl) 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 the pot 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 Lemon-Pepper Seasoning.
Heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp oil (dbl for 4 ppl), then pork. Pan-fry until golden, 2-3 min per side. Transfer pork 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 for 2-3 min.
Meanwhile, remove the bowl with pickled onions from the fridge. Stir in 1 tbsp oil (dbl for 4 ppl). 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 tzatziki. Sprinkle remaining feta over top.
510
kcal
Calories
28
g
Fat
6
g
Saturated Fat
19
g
Carbohydrate
10
g
Sugar
4
g
Dietary Fiber
46
g
Protein
110
mg
Cholesterol
810
mg
Sodium
avec feta et amandes grillées