Pork Medallions in Caribbean Nut Sauce

Gluten Free
Dairy Free
Health score
26%
Pork Medallions in Caribbean Nut Sauce
45 min.
4
452kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • tablespoon brown sugar 
  • cups rice long-grain hot cooked
  • 0.3 teaspoon pepper red crushed
  • teaspoons cumin seeds 
  • 0.3 teaspoon curry powder 
  • 0.3 cup dry-roasted peanuts unsalted
  • teaspoons ginger fresh peeled chopped
  •  garlic cloves peeled
  • pound pork tenderloin trimmed
  • tablespoons coconut milk light
  • tablespoons soya sauce low-sodium
  • cups onion red thinly sliced
  • 0.5 teaspoon salt 
  • tablespoon water hot
  • tablespoons water divided

Equipment

  • food processor
  • bowl
  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Place garlic cloves in a food processor, and process until minced.
  2. Add ginger, cumin, curry, and red pepper, and process until blended.
  3. Add peanuts and hot water, and pulse until well-blended, scraping sides of bowl occasionally.
  4. Cut pork crosswise into 1-inch slices.
  5. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/2-inch thickness using a meat mallet or rolling pin. Coat pork with cooking spray.
  6. Heat a large nonstick skillet over medium-high heat.
  7. Add pork; saut 2 minutes on each side or until browned.
  8. Place pork in a shallow bowl.
  9. Add soy sauce and 2 tablespoons water to pan, scraping pan to loosen browned bits.
  10. Add soy sauce mixture to pork; keep warm.
  11. Add onion to pan; saut 3 minutes.
  12. Add 1/4 cup peanut mixture; cook 4 minutes. Stir in 1/4 cup water, coconut milk, sugar, salt, and black pepper. Return pork mixture to pan; bring to a boil. Reduce heat; simmer 1 minute.
  13. Combine remaining peanut mixture with rice.
  14. Serve pork and sauce with rice.

Nutrition Facts

Calories452kcal
Protein29.28%
Fat17.18%
Carbs53.54%

Properties

Glycemic Index
55.75
Glycemic Load
49.97
Inflammation Score
-6
Nutrition Score
24.718260697697%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.53mg
Myricetin
0.1mg
Quercetin
16.32mg

Nutrients percent of daily need

Calories:452.14kcal
22.61%
Fat:8.53g
13.12%
Saturated Fat:2.42g
15.11%
Carbohydrates:59.8g
19.93%
Net Carbohydrates:56.6g
20.58%
Sugar:6.54g
7.26%
Cholesterol:73.71mg
24.57%
Sodium:699.44mg
30.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.71g
65.42%
Vitamin B1:1.25mg
83.25%
Selenium:48.69µg
69.56%
Manganese:1.25mg
62.3%
Vitamin B6:1.23mg
61.45%
Vitamin B3:9.87mg
49.37%
Phosphorus:433.41mg
43.34%
Vitamin B2:0.47mg
27.5%
Zinc:3.42mg
22.81%
Potassium:777mg
22.2%
Magnesium:85.22mg
21.31%
Vitamin B5:1.86mg
18.63%
Copper:0.34mg
17.1%
Iron:2.75mg
15.29%
Fiber:3.2g
12.8%
Vitamin B12:0.58µg
9.64%
Vitamin C:7.52mg
9.11%
Folate:35.68µg
8.92%
Calcium:73.91mg
7.39%
Vitamin E:0.48mg
3.2%
Vitamin D:0.23µg
1.51%
Vitamin A:53.34IU
1.07%
Source:My Recipes