Spanish Pork Tenderloin with Olives

Dairy Free
Health score
31%
Spanish Pork Tenderloin with Olives
45 min.
6
352kcal

Suggestions

Ingredients

  •  bay leaves 
  • cup bell pepper strips green
  • cup bell pepper strips red
  • teaspoon pepper black
  • 0.5 teaspoon basil dried
  • 0.5 teaspoon thyme leaves dried
  • 0.5 cup flour all-purpose
  •  garlic cloves sliced
  • 0.1 teaspoon ground allspice 
  • 1.5 pounds pork tenderloin trimmed cut into 1/4-inch-thick slices
  • teaspoons olive oil divided
  • pound onion vertically sliced
  • 0.8 teaspoon oregano dried
  • 0.7 cup pimiento-stuffed olives sliced
  • ounce rice yellow (such as Bella)
  • 0.3 teaspoon salt 
  • tablespoon sugar 
  • 0.7 cup citrus champagne vinegar 

Equipment

  • frying pan
  • knife
  • ziploc bags
  • measuring cup

Directions

  1. Cook the rice according to package directions, omitting fat; keep warm.
  2. Lightly spoon flour into a dry measuring cup; level with a knife.
  3. Combine flour and the next 6 ingredients (flour through pork) in a large zip-top plastic bag. Seal and shake to coat.
  4. Heat 2 teaspoons oil in a large heavy skillet.
  5. Add half of pork; cook 4 minutes on each side or until done.
  6. Remove pork from pan. Repeat procedure with 2 teaspoons oil and remaining pork.
  7. Add the vinegar to skillet, stirring to loosen browned bits.
  8. Add onion and remaining ingredients, and simmer 8 minutes or until tender. Return pork to pan; cover and cook 5 minutes or until mixture is thoroughly heated. Discard bay leaves.
  9. Serve over rice.

Nutrition Facts

Calories352kcal
Protein32.64%
Fat20.68%
Carbs46.68%

Properties

Glycemic Index
59.55
Glycemic Load
20.65
Inflammation Score
-9
Nutrition Score
26.069565658984%

Flavonoids

Apigenin
0.01mg
Luteolin
1.42mg
Isorhamnetin
3.79mg
Kaempferol
0.52mg
Myricetin
0.05mg
Quercetin
15.98mg

Nutrients percent of daily need

Calories:352.06kcal
17.6%
Fat:7.93g
12.2%
Saturated Fat:1.6g
10%
Carbohydrates:40.27g
13.42%
Net Carbohydrates:36.64g
13.32%
Sugar:7.01g
7.79%
Cholesterol:73.71mg
24.57%
Sodium:399.89mg
17.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.16g
56.33%
Vitamin B1:1.3mg
86.66%
Vitamin C:58.06mg
70.37%
Selenium:42.83µg
61.18%
Vitamin B6:1.17mg
58.66%
Vitamin B3:9.1mg
45.48%
Phosphorus:358.33mg
35.83%
Manganese:0.62mg
30.87%
Vitamin B2:0.51mg
29.77%
Potassium:731.18mg
20.89%
Vitamin A:946.28IU
18.93%
Zinc:2.75mg
18.36%
Iron:2.72mg
15.09%
Vitamin B5:1.46mg
14.61%
Fiber:3.63g
14.53%
Magnesium:57.13mg
14.28%
Folate:51.05µg
12.76%
Copper:0.25mg
12.68%
Vitamin E:1.8mg
12.01%
Vitamin K:10.21µg
9.72%
Vitamin B12:0.58µg
9.64%
Calcium:57.69mg
5.77%
Vitamin D:0.23µg
1.51%
Source:My Recipes