Your Recipe

Roasted Pork Chops and Butternut Squash With Kale

Ingrédient Quantité Calories
Chou frisé 938g 328kcal
Ail 6g 9kcal
Huile d'olive 31.1g 275kcal
Sauge moulue 17.2g 54kcal
Courge, hiver, butternut, crue 450g 203kcal
Porc, frais, longe, haut de longe (côtelettes), désossé, maigre séparable seulement, cru 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.

Valeurs nutritives
Taille des portions 587 g | ml
Quantité par portion 505
2114
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 25%
Gras saturés 4.6g 23%
Sodium 241mg 10%
Total des glucides 27g 10%
Fibres alimentaires 14g 49%
Sucre 4.9g
Protéine 59g 119%
Vitamine D 0.7mcg 3%
Calcium 735mg 57%
Fer 7mg 39%
Potassium 2142mg 46%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 1176.33 mcg 131%
Thiamine [B1] 1.985 mg 165%
Riboflavine [B2] 1.283 mg 99%
Niacine [B3] 23.118 mg 144%
Acide pantothénique [B5] 3.018 mg 60%
Vitamine B6 2.367 mg 139%
Cobalamine [B12] 1.157 mcg 0%
Floate [B9] 187.592 mcg 0%
Vitamine C 244.509 mg 272%
Vitamine D 0.68 mcg 3%
Vitamine E 4.905 mg 33%
Vitamine K 993.279 mcg 828%
Bétaïne 7.742 mg 0%
Choline 138.588 mg 25%
Carbohydrates
nutriment Quantité DV
Total des glucides 26.6 g 10%
Sugars 4.9 g 10%
Fibres alimentaires 13.6 g 49%
Carbohydrate 10.8 g 0%
Glucides nets 21.7g
acides aminés
nutriment Quantité DV
Alanine 3.379 g 0%
Arginine 3.836 g 0%
Acide aspartique 5.716 g 0%
Cystéine 0.677 g 0%
Acide glutamique 9.1 g 0%
Glycine 2.666 g 0%
Histidine 2.622 g 0%
Isoleucine 2.959 g 0%
Leucine 4.881 g 0%
Lysine 5.171 g 0%
Méthionine 1.482 g 0%
Phénylalanine 2.535 g 0%
Proline 2.505 g 0%
Sérine 2.533 g 0%
Thréonine 2.625 g 0%
Tryptophane 0.634 g 0%
Tyrosine 2.216 g 0%
Valine 3.081 g 0%
Minéraux
nutriment Quantité DV
Calcium 734.8 mg 57%
Cuivre 0.37 mg 41%
Fluorure 0 mcg 0%
Fer 6.97 mg 39%
Magnésium 195.65 mg 47%
Manganèse 2.56 mg 111%
Phosphore 703.01 mg 56%
Potassium 2141.86 mg 46%
Sélénium 81.29 mcg 148%
Sodium 240.8 mg 10%
Zinc 4.91 mg 45%
autres
nutriment Quantité DV
Eau 473.937 g 0%
Cendres 7.166 g 0%