avec courgettes et purée de patates douces
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
Filet de porc
340 g
Patates douces
340 g
Courgette
200 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. Peel, then cut sweet potatoes into 1/2-inch pieces. Add sweet 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 sweet potatoes to the same pot, off heat. Cover and set aside.
Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.Pat pork dry with paper towels, then, if applicable, cut into 2 equal pieces on a separate cutting board (4 equal pieces for 4 ppl). 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 oil (dbl for 4 ppl), 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 oil (dbl for 4 ppl), then zucchini. Season with salt and pepper. Cook, stirring often, until tender-crisp, 3-4 min.Transfer zucchini to a plate, then cover to keep warm.
Whisk together 1/2 cup water (dbl for 4 ppl), 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 sweet potatoes until smooth. Season with salt and pepper, to taste. Thinly slice pork. Divide pork, zucchini and sweet potato mash between plates. Drizzle sauce over pork.
470
kcal
Calories
12
g
Fat
4
g
Saturated Fat
46
g
Carbohydrate
12
g
Sugar
7
g
Dietary Fiber
44
g
Protein
95
mg
Cholesterol
750
mg
Sodium
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