Speedy pork with spring greens

Gluten Free
Dairy Free
Health score
32%
Speedy pork with spring greens
30 min.
4
207kcal

Suggestions

Ingredients

  • tbsp olive oil 
  • oz pork loin boneless
  •  garlic clove crushed
  • pinch pepper dried generous
  • 140 the salad shredded
  • 410 garbanzo beans drained and rinsed canned

Equipment

  • frying pan
  • oven

Directions

  1. To cook the pork, heat the oil in a deep frying pan thats big enough to fit the greens later. Season the steaks all over with salt and pepper and fry over a medium heat for 3-4 minutes on each side until golden brown.
  2. Remove from the pan and keep hot on a warmed plate or in a low oven.
  3. To wilt the greens, tip the garlic and chilli flakes into the same pan and cook for about 30 seconds until sizzling but not browned, then pour in 5 tablespoons water and toss in the greens. Simmer for 4-5 minutes until the greens wilt. Stir in the chickpeas and any juices from the pork and continue stirring until everythings hot.
  4. Serve a mound of greens topped with a steak and any juices.

Nutrition Facts

Calories207kcal
Protein25.72%
Fat44.85%
Carbs29.43%

Properties

Glycemic Index
17.58
Glycemic Load
3.9
Inflammation Score
-5
Nutrition Score
11.936956537806%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:206.76kcal
10.34%
Fat:10.47g
16.11%
Saturated Fat:1.62g
10.14%
Carbohydrates:15.46g
5.15%
Net Carbohydrates:10.91g
3.97%
Sugar:0.02g
0.02%
Cholesterol:22.33mg
7.44%
Sodium:312.22mg
13.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.51g
27.03%
Manganese:0.92mg
45.89%
Vitamin B6:0.8mg
39.97%
Fiber:4.55g
18.2%
Phosphorus:177.75mg
17.78%
Selenium:12.22µg
17.46%
Vitamin B1:0.2mg
13.56%
Vitamin B3:2.38mg
11.87%
Vitamin C:8.69mg
10.53%
Magnesium:41.15mg
10.29%
Copper:0.2mg
9.98%
Potassium:346.91mg
9.91%
Iron:1.74mg
9.68%
Folate:38.63µg
9.66%
Zinc:1.44mg
9.58%
Vitamin A:420.52IU
8.41%
Vitamin E:1.06mg
7.1%
Vitamin B5:0.62mg
6.22%
Vitamin B2:0.1mg
5.94%
Calcium:45.06mg
4.51%
Vitamin K:4.27µg
4.06%
Vitamin B12:0.18µg
3.01%