avec vinaigrette onctueuse au citron
Un classique grec repensé pour un repas qui répond à vos besoins! Une salade croustillante à la vinaigrette onctueuse au citron, de l’orzo et une marinade délicieuse aux herbes fraîches : voilà un plat qui est une option santé idéale! Les « repas futés » sont basés sur un calcul considérant la quantité de kilocalories et de glucides par portion.
Allergens
Utensils
Tags
Côtelettes de porc, désossées
340 g
Citron
1 unit
Sel d'ail
1 tsp
Orzo
85 g
Tomato
160 g
Poivron
160 g
Feta, émietté
0.25 cup
Yogourt grec
100 mL
Huile
2 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Assaisonnement italien
2 tbsp
Olives mélangées
30 g
Sucre
0.5 tsp
Mélange printanier
56 g
Before starting, preheat the oven to 450°F. Wash and dry all produce. Add 6 cups water and 1 tsp salt to a large pot (use same for 4 ppl). Cover and bring to a boil over high heat. Meanwhile, zest, then juice half the lemon (whole lemon for 4 ppl). Core, then cut peppers into 1/4-inch pieces. Cut tomatoes into 1/4-inch pieces. Drain, then cut or tear olives into bite-sized pieces.
Add half the orzo (use all for 4 ppl) to the boiling water. Cook uncovered, stirring occasionally, until tender, 6-8 min. Drain and return orzo to the same pot, off heat. Stir in 1 tsp oil (dbl for 4 ppl).
Meanwhile, pat pork dry with paper towels. Add pork, Italian Seasoning, half the garlic salt and 2 tsp oil (dbl for 4 ppl) to a medium bowl. Season with pepper, then toss to coat. Arrange pork on a parchment-lined baking sheet. Spoon any remaining marinade in the bowl over pork. Roast in the bottom of the oven until golden-brown and cooked through, 14-16 min.** Transfer pork to a clean cutting board to rest for 2-3 min.
Meanwhile, add lemon zest, yogurt and 3 tbsp water (dbl for 4 ppl) to a small bowl. Season with remaining garlic salt and pepper, then stir to combine.
Combine lemon juice, 1/2 tsp sugar and 1 tbsp oil (dbl both for 4 ppl) in a large bowl. Add orzo, spring mix, tomatoes, peppers, feta and olives. Season with salt and pepper, then toss to combine.
Thinly slice pork. Divide salad between plates. Arrange pork over top. Dollop with creamy lemon dressing.
660
kcal
Calories
29
g
Fat
8
g
Saturated Fat
50
g
Carbohydrate
10
g
Sugar
7
g
Dietary Fiber
52
g
Protein
121
mg
Cholesterol
1070
mg
Sodium
avec pois mange-tout et poivrons
avec salade de tomates, de maïs grillé et d’épinards