Pork and Plantains

Gluten Free
Dairy Free
Health score
21%
Pork and Plantains
45 min.
6
331kcal

Suggestions


Are you ready to embark on a culinary adventure that combines the rich flavors of pork with the sweet, tropical essence of plantains? This Pork and Plantains recipe is not only a delightful fusion of tastes but also caters to those with dietary restrictions, being both gluten-free and dairy-free. Perfect for lunch or dinner, this dish is sure to impress your family and friends with its vibrant colors and mouthwatering aroma.

In just 45 minutes, you can create a satisfying meal that serves six, making it ideal for gatherings or a cozy family dinner. The tender pork tenderloin, marinated in a savory blend of low-sodium soy sauce and white rum, pairs beautifully with the caramelized plantains, which add a hint of sweetness to the dish. The addition of fresh ginger and spicy serrano chile elevates the flavor profile, creating a harmonious balance that will tantalize your taste buds.

With a caloric breakdown that includes a healthy dose of protein, this dish not only satisfies your hunger but also nourishes your body. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, allowing you to showcase your culinary skills. So, gather your ingredients and get ready to savor the delightful combination of flavors in this Pork and Plantains dish!

Ingredients

  • tablespoon cornstarch 
  • tablespoon brown sugar dark
  • cup less-sodium chicken broth fat-free
  • tablespoons ginger fresh minced peeled
  • 0.8 cup green onions sliced
  • 1.5 pounds pork tenderloin trimmed
  • 0.5 cup soya sauce low-sodium
  • tablespoons vegetable oil; peanut oil preferred 
  • teaspoon pink peppercorns crushed
  •  plantains 1-inch-thick sliced into pieces ( 3 cups) quartered
  • 0.3 cup rum white
  •  serrano chile thinly sliced
  • tablespoons water 

Equipment

  • frying pan
  • whisk
  • wok

Directions

  1. Cut pork into 2 x 1/4-inch-wide strips.
  2. Heat oil in a large nonstick skillet or wok over medium-high heat.
  3. Add onions, ginger, peppercorns, and chile; stir-fry 30 seconds.
  4. Add pork; stir-fry 1 minute.
  5. Add plantains; stir-fry 30 seconds. Stir in broth, soy sauce, rum, and sugar; bring to a boil. Cover, reduce heat, and simmer 15 minutes, or until plantains soften.
  6. Combine water and cornstarch, stirring well with a whisk.
  7. Add cornstarch mixture to pork mixture, stirring well; bring to a boil. Cook 1 minute or until thick, stirring constantly.

Nutrition Facts

Calories331kcal
Protein34.51%
Fat21.63%
Carbs43.86%

Properties

Glycemic Index
15.67
Glycemic Load
0.34
Inflammation Score
-8
Nutrition Score
24.505652064862%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.17mg
Quercetin
1.49mg

Nutrients percent of daily need

Calories:331.48kcal
16.57%
Fat:7.64g
11.75%
Saturated Fat:1.61g
10.05%
Carbohydrates:34.84g
11.61%
Net Carbohydrates:32.56g
11.84%
Sugar:18.14g
20.15%
Cholesterol:73.71mg
24.57%
Sodium:987mg
42.91%
Alcohol:3.34g
100%
Alcohol %:1.4%
100%
Protein:27.42g
54.84%
Vitamin B1:1.21mg
80.52%
Vitamin B6:1.16mg
57.82%
Selenium:37.4µg
53.43%
Vitamin K:53µg
50.48%
Vitamin B3:8.74mg
43.72%
Phosphorus:355.8mg
35.58%
Vitamin B2:0.53mg
31.07%
Potassium:1034.35mg
29.55%
Vitamin C:19.38mg
23.5%
Vitamin A:1149.36IU
22.99%
Magnesium:83.13mg
20.78%
Manganese:0.36mg
18.23%
Zinc:2.56mg
17.09%
Vitamin B5:1.37mg
13.7%
Iron:2.25mg
12.49%
Vitamin B12:0.65µg
10.9%
Copper:0.22mg
10.85%
Folate:38.05µg
9.51%
Fiber:2.28g
9.11%
Vitamin E:1.16mg
7.72%
Calcium:30.81mg
3.08%
Vitamin D:0.23µg
1.51%
Source:My Recipes