Tamarind Pork with Pineapple-Ginger Chutney

Gluten Free
Health score
16%
Tamarind Pork with Pineapple-Ginger Chutney
40 min.
8
243kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black freshly ground
  • 1.5 teaspoons butter 
  • tablespoon canola oil 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh grated peeled
  • 0.1 teaspoon ground pepper red
  • 0.3 cup brown sugar light
  • tablespoon lower-sodium soy sauce 
  • cup onion chopped
  • cups pineapple chopped
  • pound pork tenderloins 
  • teaspoon rice vinegar 
  • tablespoons gold rum 
  • 0.3 teaspoon salt 
  • 0.8 teaspoon salt 
  •  serrano chile minced seeded
  • tablespoon chili sauce sweet
  • teaspoons tamarind paste 

Equipment

  • frying pan
  • sauce pan
  • oven
  • kitchen thermometer
  • grill pan

Directions

  1. To prepare chutney, melt butter in a small saucepan over medium heat.
  2. Add onion, ginger, and chile to pan; cover and cook 6 minutes or until onion is tender. Uncover. Stir in pineapple and next 3 ingredients (through 1/4 teaspoon salt); bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes or until pineapple is tender, stirring occasionally. Cool 20 minutes; stir in cilantro and red pepper.
  3. Preheat oven to 40
  4. To prepare pork, combine chili sauce and next 3 ingredients (through tamarind), stirring to combine. Reserve half of soy mixture.
  5. Heat a cast-iron grill pan over medium-high heat.
  6. Sprinkle pork with 3/4 teaspoon salt and black pepper; coat pork with oil.
  7. Add pork to pan; saut 4 minutes on 1 side or until browned.
  8. Brush pork with half of soy mixture; turn pork over.
  9. Place pan in oven; bake at 400 for 16 minutes or until a thermometer inserted in the thickest portion of pork registers 155 (slightly pink).
  10. Remove pork from pan; let stand 10 minutes.
  11. Brush pork evenly with reserved soy mixture. Slice pork crosswise into 1/2-inch-thick medallions.
  12. Serve with chutney.

Nutrition Facts

Calories243kcal
Protein41.45%
Fat25.57%
Carbs32.98%

Properties

Glycemic Index
47.08
Glycemic Load
5.36
Inflammation Score
-4
Nutrition Score
19.529130292975%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:243.43kcal
12.17%
Fat:6.66g
10.25%
Saturated Fat:1.98g
12.35%
Carbohydrates:19.34g
6.45%
Net Carbohydrates:17.9g
6.51%
Sugar:15.37g
17.08%
Cholesterol:75.72mg
25.24%
Sodium:453.28mg
19.71%
Alcohol:1.25g
100%
Alcohol %:0.73%
100%
Protein:24.3g
48.59%
Vitamin B1:1.18mg
78.77%
Selenium:34.68µg
49.54%
Vitamin B6:0.98mg
48.76%
Vitamin B3:7.92mg
39.61%
Vitamin C:31.66mg
38.37%
Manganese:0.66mg
33%
Phosphorus:293.51mg
29.35%
Vitamin B2:0.42mg
24.57%
Potassium:581.49mg
16.61%
Zinc:2.26mg
15.08%
Vitamin B5:1.13mg
11.33%
Magnesium:44.72mg
11.18%
Vitamin B12:0.59µg
9.85%
Copper:0.19mg
9.51%
Iron:1.49mg
8.29%
Fiber:1.44g
5.75%
Vitamin E:0.63mg
4.23%
Folate:16.8µg
4.2%
Vitamin K:3.85µg
3.66%
Calcium:28.93mg
2.89%
Vitamin A:117.3IU
2.35%
Vitamin D:0.34µg
2.27%
Source:My Recipes