avec pois sucrés et écrasé de pommes de terre
Cet élégant festin contient beaucoup de saveurs et peu de calories. Vous aurez du mal à choisir ce que vous aimez le plus! Le porc est rehaussé de sauce crémeuse et servi avec deux accompagnements à la fois délicieux et nutritifs. « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Côtelettes de porc, désossées
340 g
Pommes de terre à chair jaune
350 g
Pois sucrés
113 g
Crème sure
3 tbsp
Concentré de bouillon de poulet
1 unit
Moutarde de Dijon
1.5 tsp
Mélange d'épices de Montréal
0.5 tbsp
Huile
2 tsp
Sel
0.25 tsp
Poivre
0.125 tsp
Fécule de maïs
1 tbsp
Before starting, preheat the oven to 425°F. Wash and dry all produce. Cut potatoes into 1-inch pieces. Add potatoes, 1 tsp salt and enough water to cover (by approx. 1-2 inches) to a large pot (use same for 4 ppl). Cover and bring to a boil over high heat. Once boiling, reduce heat to medium. Simmer uncovered until fork-tender, 10-12 min. Drain and return potatoes to the same pot, off heat. Cover and set aside.
Meanwhile, trim snap peasPat pork dry with paper towels, then, season with salt and half the Montreal Steak Spice (use all for 4 ppl).
Heat a large non-stick pan over medium-high heat. When hot, add 1 tsp (2 tsp) oil, then pork. Sear, turning occasionally, until golden-brown, 5-8 min. Transfer pork to a parchment-lined baking sheet. Roast in the top of the oven until cooked through, 14-16 min.**
Meanwhile, reheat the same pan over medium. When hot, add 1 tsp (2 tsp) oil, then snap peas. Season with salt and pepper. Cook, stirring often, until tender-crisp, 3-4 min.Remove from heat, then transfer snap peas to a plate. Cover to keep warm.
Whisk together 1/2 cup (1 cup) water, cornstarch, broth concentrate and Dijon in a medium bowl until smooth. Add cornstarch mixture to the same pan. Bring to a gentle boil over medium, whisking occasionally, until sauce thickens slightly, 2-3 min. Remove from heat. Season sauce with pepper, then whisk in half the sour cream until smooth.
Mash remaining sour cream into potatoes until smooth. Season with salt and pepper, to taste. Thinly slice pork. Divide pork, snap peas and mash between plates. Drizzle sauce over pork.
490
kcal
Calories
14
g
Fat
4.5
g
Saturated Fat
43
g
Carbohydrate
6
g
Sugar
4
g
Dietary Fiber
46
g
Protein
105
mg
Cholesterol
820
mg
Sodium
avec haricots verts amandine et purée de patates douces