Pork Sautè with Spicy Corn

Health score
6%
Pork Sautè with Spicy Corn
45 min.
4
207kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons brown sugar 
  • 0.5 teaspoon pepper red crushed
  • teaspoon dry-roasted peanuts unsalted finely chopped
  • 0.3 cup flour all-purpose
  • cups corn kernels fresh ( 6 ears)
  • 0.3 cup green onions chopped
  • 0.8 cup milk 2% reduced-fat
  • tablespoon soya sauce low-sodium
  • ounce boned center-cut loin pork chops (1/)
  • teaspoons vegetable oil divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve

Directions

  1. Combine corn kernels and milk in a large saucepan. Bring the corn mixture to a boil over medium heat; reduce heat, and simmer 20 minutes, stirring frequently. Strain the corn mixture through a sieve over a bowl, reserving liquids and solids.
  2. Sprinkle pork chops with black pepper.
  3. Place reserved corn liquid in a shallow dish. Dip one side of each chop in corn liquid; dredge in flour.
  4. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  5. Place 4 pork chops, floured sides down, in pan, and cook 2 minutes. Turn the pork chops over, and cook 2 minutes or until done. Repeat the procedure with 1 teaspoon oil and the remaining pork chops. Set the pork chops aside, and keep warm.
  6. Add onions to skillet, and saute for 30 seconds over medium-high heat.
  7. Add reserved corn solids and peanuts; saut 4 minutes.
  8. Add soy sauce, sugar, and red pepper; saut 4 minutes or until liquid evaporates.
  9. Place 2 pork chops on each of 4 plates; top each serving with 1/2 cup corn mixture.

Nutrition Facts

Calories207kcal
Protein17.58%
Fat25.6%
Carbs56.82%

Properties

Glycemic Index
34.75
Glycemic Load
4.45
Inflammation Score
-6
Nutrition Score
11.33739135058%

Flavonoids

Kaempferol
0.11mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:206.75kcal
10.34%
Fat:6.34g
9.75%
Saturated Fat:1.72g
10.74%
Carbohydrates:31.64g
10.55%
Net Carbohydrates:28.78g
10.47%
Sugar:11.24g
12.49%
Cholesterol:13.04mg
4.35%
Sodium:199.5mg
8.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.79g
19.58%
Vitamin B1:0.35mg
23.51%
Vitamin K:22.29µg
21.23%
Phosphorus:193.56mg
19.36%
Vitamin B3:3.87mg
19.34%
Folate:70.96µg
17.74%
Manganese:0.32mg
15.95%
Magnesium:57.8mg
14.45%
Potassium:472.78mg
13.51%
Selenium:9.34µg
13.35%
Vitamin B2:0.23mg
13.32%
Vitamin B6:0.25mg
12.27%
Fiber:2.86g
11.44%
Vitamin B5:1.12mg
11.18%
Vitamin C:9.05mg
10.97%
Vitamin A:406.96IU
8.14%
Zinc:1.09mg
7.26%
Iron:1.28mg
7.13%
Calcium:68.93mg
6.89%
Vitamin B12:0.31µg
5.16%
Copper:0.1mg
5.14%
Vitamin E:0.46mg
3.04%
Source:My Recipes