Mediterranean Pork Medallions

Gluten Free
Health score
1%
Mediterranean Pork Medallions
28 min.
28
55kcal

Suggestions

Ingredients

  • tsp rosemary leaves dried crushed
  • 14 oz chicken broth fat-free reduced-sodium canned
  • cup cut green beans frozen
  • cups rice white instant uncooked
  • Tbsp parmesan cheese grated kraft
  • cup plum tomatoes chopped ( 2 medium)
  • lb pork tenderloin 
  • 0.5 cup sun tomato vinaigrette dressing made dried with extra virgin olive oil, divided kraft

Equipment

  • frying pan
  • sauce pan
  • meat tenderizer

Directions

  1. Heat 1/4 cup of the dressing in medium saucepan on medium heat.
  2. Add beans; cook 1 min. Stir in broth. Bring to boil. Reduce heat to medium-low; simmer 2 to 3 min. or until beans are crisp-tender.
  3. Add rice. Return to boil; cover.
  4. Remove from heat; let stand 5 min. or until liquid is absorbed.
  5. Meanwhile, pound meat with meat mallet to 1/2-inch thickness; sprinkle with rosemary.
  6. Heat remaining 1/4 cup dressing in large nonstick skillet.
  7. Add meat; cook 4 min. on each side or until cooked through.
  8. Place two of the meat medallions on each of four individual serving plates; top with the reserved liquid from skillet.
  9. Add tomatoes and cheese to rice mixture; stir.
  10. Serve with the meat.

Nutrition Facts

Calories55kcal
Protein30.99%
Fat26.13%
Carbs42.88%

Properties

Glycemic Index
5.5
Glycemic Load
0.17
Inflammation Score
-2
Nutrition Score
3.8099999881309%

Flavonoids

Naringenin
0.06mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:54.55kcal
2.73%
Fat:1.56g
2.4%
Saturated Fat:0.37g
2.31%
Carbohydrates:5.75g
1.92%
Net Carbohydrates:5.41g
1.97%
Sugar:0.37g
0.42%
Cholesterol:10.84mg
3.61%
Sodium:73.96mg
3.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.16g
8.31%
Vitamin B1:0.22mg
14.91%
Selenium:7.66µg
10.94%
Vitamin B3:1.66mg
8.3%
Vitamin B6:0.15mg
7.34%
Phosphorus:53.99mg
5.4%
Folate:19.75µg
4.94%
Manganese:0.08mg
4.18%
Vitamin B2:0.07mg
3.91%
Iron:0.65mg
3.59%
Zinc:0.43mg
2.9%
Potassium:98.96mg
2.83%
Vitamin K:2.83µg
2.7%
Vitamin A:102.25IU
2.04%
Vitamin C:1.66mg
2.02%
Vitamin B5:0.2mg
1.97%
Vitamin B12:0.12µg
1.96%
Magnesium:7.51mg
1.88%
Copper:0.04mg
1.8%
Vitamin E:0.21mg
1.42%
Fiber:0.34g
1.37%