Pork and Mango Korma

Gluten Free
Very Healthy
Health score
88%
Pork and Mango Korma
85 min.
2
374kcal

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Welcome to a delightful culinary adventure with our Pork and Mango Korma! This dish is a perfect fusion of flavors, combining the rich, aromatic spices of korma with the sweet, tropical essence of fresh mango. Whether you're looking for a satisfying lunch or a comforting dinner, this recipe is sure to impress your taste buds and leave you craving more.

Not only is this Pork and Mango Korma incredibly delicious, but it also boasts a remarkable health score of 88, making it a guilt-free indulgence. With its gluten-free ingredients and a focus on wholesome nutrition, you can enjoy this dish knowing you're treating your body right. Each serving is packed with 374 calories, providing a balanced meal that is both filling and nutritious.

The preparation is straightforward, taking just 85 minutes from start to finish, allowing you to savor the cooking process without feeling rushed. The combination of tender pork loin, creamy low-fat yogurt, and the vibrant sweetness of mango creates a symphony of flavors that will transport you to a tropical paradise with every bite.

So, gather your ingredients and get ready to impress your family or guests with this unique and healthy main course. Serve it over a bed of fluffy white rice, and watch as everyone falls in love with this delightful dish. Happy cooking!

Ingredients

  • tablespoons korma curry powder 
  •  green onions chopped
  • teaspoon ground paprika 
  • ounce yogurt plain low-fat
  •  mangos diced peeled seeded
  • ounces pork loin cubed
  • cup potatoes canned cubed
  • servings salt and pepper to taste
  • tablespoons skim milk 
  • tablespoons tomato purée 
  • tablespoons fromage frais 
  • tablespoons fromage frais 

Equipment

  • bowl
  • oven
  • glass baking pan

Directions

  1. Preheat the oven to 325 degrees F (165 degrees C).
  2. Place the cubed pork and potatoes into a glass baking dish. In a small bowl, mix together the yogurt, curry powder, milk and paprika.
  3. Pour the yogurt mixture over the pork and potatoes, and stir to coat.
  4. Cover, and bake for about 1 hour in the preheated oven.
  5. Remove from oven, and stir in mango, then return to the oven for another 10 minutes, or until pork is tender.
  6. Remove from the oven, and stir in the green onion and fromage frais. Season with salt and pepper to taste.
  7. Serve over cooked white rice.

Nutrition Facts

Calories374kcal
Protein31.19%
Fat16.56%
Carbs52.25%

Properties

Glycemic Index
110.38
Glycemic Load
21.17
Inflammation Score
-9
Nutrition Score
32.797826062078%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
1.07mg
Myricetin
0.06mg
Quercetin
2.68mg

Nutrients percent of daily need

Calories:373.74kcal
18.69%
Fat:7.14g
10.98%
Saturated Fat:2.56g
15.98%
Carbohydrates:50.68g
16.89%
Net Carbohydrates:42.76g
15.55%
Sugar:25.14g
27.94%
Cholesterol:60.83mg
20.28%
Sodium:340.09mg
14.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.24g
60.49%
Vitamin C:64.25mg
77.88%
Vitamin B6:1.29mg
64.58%
Phosphorus:490.43mg
49.04%
Selenium:30.32µg
43.32%
Potassium:1489.48mg
42.56%
Vitamin A:1992.92IU
39.86%
Vitamin K:41.74µg
39.75%
Vitamin B1:0.58mg
38.98%
Vitamin B3:7.54mg
37.71%
Manganese:0.69mg
34.27%
Vitamin B2:0.55mg
32.6%
Fiber:7.92g
31.68%
Calcium:312.51mg
31.25%
Magnesium:108.42mg
27.1%
Iron:4.87mg
27.07%
Vitamin E:3.74mg
24.92%
Folate:97.87µg
24.47%
Zinc:3.52mg
23.45%
Copper:0.43mg
21.46%
Vitamin B5:1.98mg
19.77%
Vitamin B12:1.16µg
19.26%
Vitamin D:0.51µg
3.37%
Source:Allrecipes