avec brocoli rôti, oignons rouges et carottes
« Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion. Ingrédients : Côtelette de porc • Brocoli • Carottes • Oignon rouge • Sirop d'érable • Tartinade de figues (sucres (sucre, glucose, figues séchées), eau, amidon de maïs modifié, sel, pectine, acide citrique, acide ascorbique, sorbate de potassium, benzoate de sodium) • Concentré de bouillon de poulet (sucres (maltodextrine, sucre), bouillon de poulet, graisse de poulet, arôme de poulet (bouillon de poulet, sel, arôme, eau, acide glutamique, gras de poulet, poudre de poulet, gomme xanthane, huile de tournesol biologique), sel, extrait de levure, gomme xanthane, arôme naturel) • Moutarde de Dijon (eau, graines de moutarde, farine de moutarde, vinaigre, sel, vin blanc, épices, gomme xanthane, acide citrique, acide tartrique) (moutarde) • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).
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Tags
Côtelettes de porc, désossées
340 g
Oignon rouge
1 unit(s)
Carotte
1 unit(s)
Sel d’ail
4 g
Tartinade de figues
2 tbsp
Sirop d'érable
1 tbsp
Moutarde de Dijon
0.5 tbsp
Concentré de bouillon de poulet
1 unit(s)
Brocoli
227 g
Huile*
1 tbsp
Butter*
1 tbsp
Sel*
0.13 tsp
Poivre*
0.13 tsp
- Before starting, preheat the oven to 450˚F. Wash and dry all produce.
- Peel, then cut onion into 1-inch pieces and finely chop 1 tbsp (2 tbsp) onions.
- Cut broccoli into bite-sized pieces.
- Peel, then cut carrot into 1/4-inch half-moons.
- To a parchment-lined baking sheet, add 1-inch onion pieces, carrots, broccoli, half the garlic salt and 1/2 tbsp (1 tbsp) oil. Toss to coat.
- Roast veggies in the middle of the oven for 8-10 min, until beginning to soften. (NOTE: Veggies will finish cooking in step 3.)
- Meanwhile, pat pork dry with paper towels, then season with remaining garlic salt and pepper.
- Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry for 3-4 min per side, until golden.
- Flip veggies, then top with pork chops. Roast in the middle of the oven for 8-10 min, until pork is cooked through and veggies are tender.**
- Meanwhile, to the same pan, add 1 tbsp (2 tbsp) butter. Heat over medium-low, swirling the pan for 1 min, until melted.
- Add reserved finely chopped onions. Cook for 2-3 min, stirring occasionally, until softened. Season with salt.
- Add fig spread, half the maple syrup (use all for 4 servings), half the Dijon (use all for 4 servings), broth concentrate and 1/4 cup (1/2 cup) water. Cook for 2-3 min, stirring often, until sauce thickens slightly.
- Remove the pan from heat.
- Thinly slice pork chops.
- Divide veggies and pork between plates.
- Drizzle fig-maple sauce over pork.
540
kcal
Calories
24
g
Fat
9
g
Saturated Fat
38
g
Carbohydrate
21
g
Sugar
6
g
Dietary Fiber
44
g
Protein
110
mg
Cholesterol
1150
mg
Sodium
0.4
g
Trans Fat
1350
mg
Potassium
125
mg
Calcium
3
mg
Iron
