Pork Medallions with Beans and Rice and Mushy Peas

Gluten Free
Very Healthy
Health score
61%
Pork Medallions with Beans and Rice and Mushy Peas
60 min.
4
928kcal

Suggestions

Ingredients

  •  bay leaves 
  • 14 ounce black beans drained and rinsed canned
  • cup brown rice cooked
  • 0.3 cup cilantro leaves fresh divided chopped
  • cloves garlic minced
  •  bell pepper diced green seeded
  • teaspoon ground cumin 
  •  juice of lime 
  • servings kosher salt and pepper black freshly ground
  • tablespoon olive oil 
  • tablespoons olive oil 
  • medium onion diced
  • medium onion sliced thin
  • can peas sweet drained
  • pounds pork medallions 
  • teaspoon red wine vinegar 
  • 0.3 cup cup heavy whipping cream fat-free sour

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • grill
  • microwave
  • grill pan

Directions

  1. In large bowl, place the pork, a good pinch of salt and pepper, lime juice and half of the chopped cilantro.
  2. Let the mixture sit for about 10 minutes.
  3. In a medium saute pan, heat 1 tablespoon olive oil over medium heat.
  4. Add the sliced onion to the pan and saute, stirring occasionally, until the onions are browned, about 8 to 10 minutes. Season with a little bit of salt. Set aside and keep warm.
  5. To make the beans: In a large saute pan, heat 2 tablespoons olive oil over medium heat and add the onion, green pepper, garlic, cumin, and the remaining half of the cilantro. Cook until the vegetables begin to soften, about 6 minutes. Stir in the beans and vinegar.
  6. Add the bay leaves. When the mixture comes to a simmer, reduce the heat to low and cook for 10 minutes.
  7. Preheat a grill or grill pan over high heat.
  8. Remove the pork from the marinade, shake off the excess liquid. Grill the pork for 5 minutes on each side. Cover and keep warm.
  9. In a small saucepan or in a microwave, with a little bit of water, heat the peas until warmed through.
  10. Drain the water and place the peas in a food processor. Puree the peas until just smooth.
  11. Transfer the puree to a bowl and stir in the sour cream until fully incorporated.
  12. Divide the rice among 4 plates.
  13. Place a piece of pork on each plate. Top the pork with a spoonful of pea puree, then the onions, and then the beans.

Nutrition Facts

Calories928kcal
Protein21.34%
Fat58.21%
Carbs20.45%

Properties

Glycemic Index
53.8
Glycemic Load
6.98
Inflammation Score
-9
Nutrition Score
38.995216908662%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
1.42mg
Isorhamnetin
2.76mg
Kaempferol
0.38mg
Myricetin
0.05mg
Quercetin
12.47mg

Nutrients percent of daily need

Calories:928.01kcal
46.4%
Fat:59.88g
92.12%
Saturated Fat:19.57g
122.34%
Carbohydrates:47.32g
15.77%
Net Carbohydrates:35.34g
12.85%
Sugar:5.9g
6.56%
Cholesterol:164.59mg
54.86%
Sodium:678.96mg
29.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.39g
98.78%
Vitamin B1:1.97mg
131.28%
Selenium:59.51µg
85.02%
Phosphorus:635.28mg
63.53%
Vitamin B6:1.22mg
61.03%
Vitamin B3:12.17mg
60.85%
Manganese:1.14mg
56.98%
Vitamin C:43.9mg
53.21%
Fiber:11.97g
47.89%
Zinc:6.67mg
44.44%
Vitamin B2:0.73mg
42.93%
Potassium:1271.79mg
36.34%
Iron:5.86mg
32.57%
Magnesium:128.18mg
32.05%
Vitamin A:1449.29IU
28.99%
Folate:109.95µg
27.49%
Vitamin B12:1.63µg
27.18%
Vitamin K:28.36µg
27.01%
Copper:0.47mg
23.6%
Vitamin B5:2.1mg
20.96%
Calcium:133.14mg
13.31%
Vitamin E:1.73mg
11.51%