Grilled Pork Steaks With Zucchini Couscous

Health score
41%
Grilled Pork Steaks With Zucchini Couscous
40 min.
4
524kcal

Suggestions

Ingredients

  • 0.3 cup parsley fresh chopped
  • small clove garlic finely grated
  • servings hot sauce to taste
  • servings kosher salt 
  • tablespoon juice of lemon fresh
  • 0.5 cup nonfat greek yogurt plain
  • tablespoons olive oil extra-virgin
  • servings pepper freshly ground
  • 1.3 pound pork tenderloin 
  • large tomatoes chopped
  • cup couscous whole-wheat
  • medium zucchini sliced lengthwise into wedges

Equipment

  • frying pan
  • plastic wrap
  • grill
  • cutting board
  • meat tenderizer

Directions

  1. Preheat a grill to medium. Cook the couscous as the label directs.
  2. Mix the yogurt, harissa, 1 tablespoon water, and salt to taste.
  3. Slice the pork almost in half lengthwise, stopping about 1/2 inch from the bottom, then open like a book. Cover with plastic wrap and pound with a meat mallet or heavy-bottomed skillet until the pork is about 3/8 inch thick.
  4. Remove the plastic.
  5. Mix 1 tablespoon olive oil, the garlic, 1/2 teaspoon salt, and pepper to taste, then rub all over the pork.
  6. Toss the zucchini with 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste.
  7. Grill, turning once, until lightly charred, about 3 minutes per side.
  8. Transfer to a cutting board and chop. Grill the pork, turning once, until just cooked through, about 3 minutes per side.
  9. Transfer to a cutting board and let stand 5 minutes.
  10. Toss the couscous, zucchini, tomato, lemon juice, parsley, the remaining 1 1/2 tablespoons olive oil, and salt and pepper to taste.
  11. Cut the pork into 4 pieces and serve with the couscous and yogurt sauce.
  12. Photograph by Andrew Purcell

Nutrition Facts

Calories524kcal
Protein30.9%
Fat28.33%
Carbs40.77%

Properties

Glycemic Index
36.75
Glycemic Load
0.89
Inflammation Score
-7
Nutrition Score
30.249130290488%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.36mg
Apigenin
8.09mg
Luteolin
0.05mg
Kaempferol
0.1mg
Myricetin
0.63mg
Quercetin
0.95mg

Nutrients percent of daily need

Calories:524.48kcal
26.22%
Fat:17.08g
26.28%
Saturated Fat:3.25g
20.34%
Carbohydrates:55.3g
18.43%
Net Carbohydrates:48.42g
17.61%
Sugar:5.64g
6.26%
Cholesterol:93.39mg
31.13%
Sodium:291.75mg
12.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.91g
83.83%
Vitamin B1:1.46mg
97.61%
Vitamin K:75.81µg
72.2%
Vitamin B6:1.31mg
65.57%
Selenium:45.74µg
65.34%
Vitamin B3:10.19mg
50.97%
Phosphorus:430.4mg
43.04%
Vitamin B2:0.65mg
38.47%
Vitamin C:30.52mg
37%
Potassium:985.2mg
28.15%
Fiber:6.89g
27.56%
Iron:4.07mg
22.59%
Zinc:3.23mg
21.51%
Vitamin A:895.75IU
17.92%
Magnesium:66.14mg
16.53%
Vitamin B5:1.54mg
15.35%
Vitamin B12:0.91µg
15.2%
Vitamin E:2.23mg
14.83%
Manganese:0.28mg
13.99%
Copper:0.22mg
10.96%
Folate:38.59µg
9.65%
Calcium:84.62mg
8.46%
Vitamin D:0.43µg
2.83%