Your Recipe

Roasted Pork Chops and Butternut Squash With Kale

Zutat  Menge  Kalorien 
Grünkohl 938g 328kcal
Knoblauch 6g 9kcal
Olivenöl 31.1g 275kcal
Salbeigrund 17.2g 54kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 450g 203kcal
Schweinefleisch, frisch, Lende, obere Lende (Koteletts), ohne Knochen, trennbar, nur mager, roh 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.

Nährwertangaben 
Portionsgröße  587 g | ml
Menge pro Portion  505
2114
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  4.6g 23%
Natrium 241mg 10%
Gesamte Kohlenhydrate  27g 10%
Ballaststoffe  14g 49%
Zucker  4.9g
Protein  59g 119%
Vitamin D 0.7mcg 3%
Kalzium 735mg 57%
Eisen  7mg 39%
Kalium 2142mg 46%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 3.018 mg 60%
Vitamin B6 2.367 mg 139%
Cobalamin [B12] 1.157 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26.6 g 10%
Sugars 4.9 g 10%
Ballaststoffe  13.6 g 49%
Carbohydrate 10.8 g 0%
Netto-Kohlenhydrate 21.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.379 g 0%
Arginin 3.836 g 0%
Asparaginsäure 5.716 g 0%
Cystein 0.677 g 0%
Glutaminsäure 9.1 g 0%
Glycin 2.666 g 0%
Histidin 2.622 g 0%
Isoleucin 2.959 g 0%
Leucin 4.881 g 0%
Lysin 5.171 g 0%
Methionin 1.482 g 0%
Phenylalanin 2.535 g 0%
Prolin 2.505 g 0%
Serin 2.533 g 0%
Threonin 2.625 g 0%
Tryptophan 0.634 g 0%
Tyrosin 2.216 g 0%
Valin 3.081 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 734.8 mg 57%
Kupfer 0.37 mg 41%
Fluorid 0 mcg 0%
Eisen  6.97 mg 39%
Magnesium 195.65 mg 47%
Mangan 2.56 mg 111%
Phosphor 703.01 mg 56%
Kalium 2141.86 mg 46%
Selen 81.29 mcg 148%
Natrium 240.8 mg 10%
Zink 4.91 mg 45%
andere
Nährstoff Menge  DV
Wasser 473.937 g 0%
Asche 7.166 g 0%