Pork Vindaloo

Dairy Free
Very Healthy
Health score
59%
Pork Vindaloo
45 min.
6
383kcal

Suggestions

Ingredients

  • pound pork loin roast boneless trimmed cut into 1-inch pieces
  • cups rice hot cooked
  • 0.3 cup cooking wine dry red
  • 0.3 cup flour all-purpose
  • tablespoons cilantro leaves fresh chopped
  • 1.5 tablespoons ginger fresh minced peeled
  • teaspoons garam masala 
  •  garlic cloves minced
  • 1.5 teaspoons ground cumin 
  • 0.5 teaspoon ground pepper red
  • teaspoons mustard seeds 
  • cups onion chopped
  • 0.5 teaspoon salt 
  • pound tomatoes coarsely chopped

Equipment

  • bowl
  • frying pan
  • slow cooker

Directions

  1. Combine first 6 ingredients in a meduim bowl.
  2. Add pork, tossing to coat.
  3. Heat a large nonstick skillet over medium-high heat.
  4. Add pork to pan. Cook 5 minutes or until pork is lightly browned on all sides.
  5. Place pork in a 4-quart electric slow cooker.
  6. Add onion and garlic to pan; reduce heat to medium, and saut 5 minutes or until onion is crisp-tender. Stir in flour.
  7. Add wine, scraping pan to loosen browned bits.
  8. Add tomato to onion mixture. Spoon onion mixture over pork. Cover and cook on LOW for 7 hours or until pork is tender.
  9. Serve over rice; sprinkle with cilantro.

Nutrition Facts

Calories383kcal
Protein42.09%
Fat17.79%
Carbs40.12%

Properties

Glycemic Index
60.5
Glycemic Load
29.01
Inflammation Score
-8
Nutrition Score
23.377826151641%

Flavonoids

Petunidin
0.44mg
Delphinidin
0.56mg
Malvidin
3.5mg
Peonidin
0.25mg
Catechin
1.03mg
Epicatechin
1.42mg
Naringenin
0.51mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.67mg
Kaempferol
0.42mg
Myricetin
0.2mg
Quercetin
11.47mg

Nutrients percent of daily need

Calories:383.3kcal
19.16%
Fat:7.23g
11.12%
Saturated Fat:2.04g
12.74%
Carbohydrates:36.69g
12.23%
Net Carbohydrates:33.98g
12.36%
Sugar:4.46g
4.96%
Cholesterol:95.25mg
31.75%
Sodium:276.96mg
12.04%
Alcohol:1.4g
100%
Alcohol %:0.46%
100%
Protein:38.5g
77%
Selenium:52.4µg
74.86%
Vitamin B6:1.39mg
69.61%
Vitamin B1:0.8mg
53.15%
Vitamin B3:9.94mg
49.71%
Phosphorus:429.91mg
42.99%
Manganese:0.67mg
33.68%
Potassium:895.44mg
25.58%
Zinc:3.5mg
23.3%
Vitamin B2:0.36mg
21.02%
Vitamin C:15.6mg
18.91%
Magnesium:70.91mg
17.73%
Vitamin B5:1.62mg
16.21%
Vitamin A:716.08IU
14.32%
Vitamin B12:0.77µg
12.85%
Copper:0.24mg
11.99%
Iron:2.03mg
11.3%
Fiber:2.72g
10.87%
Folate:35.59µg
8.9%
Vitamin K:6.88µg
6.55%
Vitamin E:0.78mg
5.18%
Calcium:49.55mg
4.95%
Vitamin D:0.6µg
4.03%
Source:My Recipes