Parmesan Pork Tenderloin

Health score
17%
Parmesan Pork Tenderloin
25 min.
4
209kcal

Suggestions

Ingredients

  • tablespoons bread crumbs dry fine
  • clove garlic minced
  • small onion thinly sliced
  • tablespoon parmesan cheese grated
  • 0.1 teaspoon pepper 
  • pound pork tenderloin 
  • teaspoon salt 
  • small summer squash thinly sliced
  • teaspoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Cut tenderloin crosswise into 12 slices, approximately 3/4-inch thick.
  2. Place each slice on its cut surface and flatten with heel of hand to 1/2-inch thickness.
  3. Combine crumbs, Parmesan cheese, salt and pepper; dredge pork slices to coat.
  4. Heat oil over medium-high heat in nonstick pan.
  5. Saute pork for 2 to 3 minutes per side; remove and keep warm.
  6. Add onion, garlic and zucchini or squash to skillet and saute 5 minutes or until tender.

Nutrition Facts

Calories209kcal
Protein50.25%
Fat31.31%
Carbs18.44%

Properties

Glycemic Index
30.25
Glycemic Load
0.86
Inflammation Score
-4
Nutrition Score
18.852174168048%

Flavonoids

Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
3.57mg

Nutrients percent of daily need

Calories:208.57kcal
10.43%
Fat:7.13g
10.97%
Saturated Fat:2g
12.51%
Carbohydrates:9.45g
3.15%
Net Carbohydrates:8.14g
2.96%
Sugar:2.51g
2.79%
Cholesterol:74.8mg
24.93%
Sodium:719.13mg
31.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.75g
51.5%
Vitamin B1:1.22mg
81.62%
Selenium:37µg
52.86%
Vitamin B6:1.04mg
51.83%
Vitamin B3:8.31mg
41.54%
Phosphorus:324.6mg
32.46%
Vitamin B2:0.51mg
29.77%
Potassium:646.74mg
18.48%
Zinc:2.5mg
16.63%
Vitamin C:11.56mg
14.01%
Manganese:0.23mg
11.68%
Magnesium:46.37mg
11.59%
Vitamin B5:1.11mg
11.13%
Vitamin B12:0.63µg
10.55%
Iron:1.74mg
9.64%
Copper:0.16mg
8.05%
Folate:28.57µg
7.14%
Vitamin K:6.61µg
6.29%
Fiber:1.32g
5.26%
Calcium:46.45mg
4.64%
Vitamin E:0.52mg
3.48%
Vitamin A:131.84IU
2.64%
Vitamin D:0.35µg
2.31%
Source:Allrecipes