Your Recipe

Roasted Pork Chops and Butternut Squash With Kale

Složka Množství Kalorie
Kapusta 938g 328kcal
Česnek 6g 9kcal
Olivový olej 31.1g 275kcal
Šalvěj mletá 17.2g 54kcal
Dýně máslová, syrová 450g 203kcal
Vepřové maso čerstvé, karé, hřbet (kotlety), vykostěné, pouze oddělitelné libové, syrové 907.18g 1152kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 small butternut squash (about 2 pounds) peeled, seeded, and cut into 1 1⁄2-inch pieces

¼ cup fresh sage leaves

2 Tablespoons plus 1 teaspoon olive oil (divided)

Kosher salt and black pepper

4 bone-in pork chops (each 1-inch thick, about 2 pounds total)

2 garlic cloves, thinly sliced

1 large bunch kale, thick ribs removed and leaves roughly chopped (about 14 cups)

Directions
Heat oven to 400°F. On a large rimmed baking sheet, toss the squash with sage, 1 Tablespoon oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast, tossing once, until tender, 30 to 35 minutes.

When the squash has cooked for 20 minutes, heat 1 teaspoon oil in a large skillet over high heat. Season the pork with ½ teaspoon salt and ¼ teaspoon pepper. Cook until browned, 3 to 5 minutes per side.

Transfer the pork to the baking sheet with the squash and roast until the pork is cooked through, 6 to 8 minutes more.

Meanwhile, return the skillet to medium heat and add the remaining oil (1 Tablespoon). Add garlic and cook, stirring, until fragrant, about 30 seconds.

Add kale, ¼ cup water, and ¼ teaspoon salt. Cook, tossing the kale and scraping up any brown bits on the bottom of the skillet, until the kale is tender, 5 to 7 minutes. Serve with the pork and squash.

nutriční údaje
Velikost porce 587 g | ml
Množství na porci 505
2114
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 25%
Nasycené tuky 4.6g 23%
Sodík 241mg 10%
Sacharidy celkem 27g 10%
Vláknina 14g 49%
Cukr 4.9g
Bílkoviny 59g 119%
Vitamin D 0.7mcg 3%
Vápník 735mg 57%
Železo 7mg 39%
Draslík 2142mg 46%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1176.33 mcg 131%
Thiamin [B1] 1.985 mg 165%
Riboflavin [B2] 1.283 mg 99%
Niacin [B3] 23.118 mg 144%
Kyselina pantotenová [B5] 3.018 mg 60%
Vitamin B6 2.367 mg 139%
Kobalamin [B12] 1.157 mcg 0%
Floát [B9] 187.592 mcg 0%
Vitamin C 244.509 mg 272%
Vitamin D 0.68 mcg 3%
Vitamin E 4.905 mg 33%
Vitamin K 993.279 mcg 828%
Betain 7.742 mg 0%
Cholin 138.588 mg 25%
Carbohydrates
živina Množství DV
Sacharidy celkem 26.6 g 10%
Sugars 4.9 g 10%
Vláknina 13.6 g 49%
Carbohydrate 10.8 g 0%
Čisté sacharidy 21.7g
aminokyseliny
živina Množství DV
Alanin 3.379 g 0%
Arginin 3.836 g 0%
Kyselina asparagová 5.716 g 0%
Cystein 0.677 g 0%
kyselina glutamová 9.1 g 0%
Glycin 2.666 g 0%
Histidin 2.622 g 0%
Izoleucin 2.959 g 0%
Leucin 4.881 g 0%
Lysin 5.171 g 0%
Metionin 1.482 g 0%
Fenylalanin 2.535 g 0%
Prolin 2.505 g 0%
Serin 2.533 g 0%
Treonin 2.625 g 0%
Tryptofan 0.634 g 0%
Tyrosin 2.216 g 0%
Valin 3.081 g 0%
Minerály
živina Množství DV
Vápník 734.8 mg 57%
Měď 0.37 mg 41%
Fluorid 0 mcg 0%
Železo 6.97 mg 39%
Hořčík 195.65 mg 47%
Mangan 2.56 mg 111%
Fosfor 703.01 mg 56%
Draslík 2141.86 mg 46%
Selen 81.29 mcg 148%
Sodík 240.8 mg 10%
Zinek 4.91 mg 45%
další
živina Množství DV
Voda 473.937 g 0%
Popel 7.166 g 0%