Curried Pork and Chai Rice

Gluten Free
Dairy Free
Low Fod Map
Health score
16%
Curried Pork and Chai Rice
20 min.
4
276kcal

Suggestions

Ingredients

  •  spiced chai tea bags 
  • teaspoon curry powder 
  • cup brown rice instant uncooked
  • large navel oranges 
  • 16 ounce center-cut loin pork chops boneless ( 1/)
  • 0.5 teaspoon salt divided
  • 0.8 cup water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Grate rind from orange to measure 1 teaspoon. Squeeze juice from orange to measure 6 tablespoons.
  2. Combine 2 tablespoons orange juice, 3/4 cup plus 2 tablespoons water, and tea bags in a medium saucepan; bring to a boil.
  3. Add rice; cover, reduce heat, and simmer 5 minutes.
  4. Remove from heat; let stand, covered, 5 minutes.
  5. Remove tea bags; stir in orange rind and 1/4 teaspoon salt.
  6. While rice cooks, sprinkle pork evenly with 1/4 teaspoon salt, curry powder, and cumin, if desired.
  7. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  8. Add pork; cook 4 minutes on each side or until done.
  9. Transfer to a serving platter, and keep warm.
  10. Add remaining 4 tablespoons orange juice to pan; cook 1 minute, scraping pan to loosen browned bits or until reduced to 2 tablespoons.
  11. Drizzle sauce over pork; serve with rice.

Nutrition Facts

Calories276kcal
Protein39.37%
Fat27.39%
Carbs33.24%

Properties

Glycemic Index
1.25
Glycemic Load
0.01
Inflammation Score
-5
Nutrition Score
18.220435002576%

Flavonoids

Hesperetin
7.65mg
Naringenin
2.48mg
Luteolin
0.25mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:276.24kcal
13.81%
Fat:8.19g
12.61%
Saturated Fat:2.83g
17.68%
Carbohydrates:22.38g
7.46%
Net Carbohydrates:21.03g
7.65%
Sugar:3g
3.33%
Cholesterol:75.98mg
25.33%
Sodium:350.09mg
15.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.5g
53%
Vitamin B1:0.98mg
65.37%
Selenium:45.62µg
65.17%
Vitamin B3:10.73mg
53.65%
Vitamin B6:0.88mg
44.15%
Phosphorus:291.44mg
29.14%
Vitamin C:20.74mg
25.14%
Folate:71.79µg
17.95%
Potassium:494.65mg
14.13%
Zinc:2.12mg
14.12%
Vitamin B2:0.24mg
13.83%
Manganese:0.25mg
12.6%
Iron:2.12mg
11.76%
Vitamin B5:1.01mg
10.09%
Vitamin B12:0.6µg
10.02%
Magnesium:38.06mg
9.52%
Copper:0.13mg
6.33%
Fiber:1.34g
5.38%
Calcium:31.62mg
3.16%
Vitamin D:0.45µg
3.02%
Vitamin E:0.32mg
2.12%
Vitamin A:95.92IU
1.92%
Source:My Recipes