Pork tenderloin with vegetables
Preparation steps
Wash the meat under cold running water.
Cut into 3 cm thick slices.
Season the meat with herbs and pepper.
Wash the vegetables.
Cut the mushrooms into slices.
Dice the zucchini and peppers.
Heat the pan, once hot, pour a little oil and fry the meat on both sides for 2 minutes each.
Remove the meat from the pan.
In the same pan, add the vegetables and fry them a little.
When the vegetables are soft, season with a little sweet paprika, add the meat.
Mix everything. Add a little water (about 100ml) and simmer on low heat for 15 minutes.
In the meantime, while the vegetables and meat are crumbling, prepare the rice and cook according to the instructions on the package.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
78g
/ 80.61 g
|
| Cholesterol |
256mg
|
| Zinc |
7.88mg
/ 10 mg
|
| Phosphorus |
780mg
/ 700 mg
|
| Fatty monounsaturated |
20.04g
|
| Fatty saturated |
14.04g
|
| Fatty polyunsaturated |
2.76g
|
| Magnesium |
92mg
/ 350 mg
|
| Manganese |
0.16mg
/ 2.3 mg
|
| Copper |
0.24mg
/ 1.5 mg
|
| Potassium |
1300mg
/ 4000 mg
|
| Sodium |
6220mg
/ 1500 mg
|
| Fat |
40g
/ 120.92 g
|
| Calcium |
56mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
3.44mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
2.12µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.72mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
26.28mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
1.88mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
11.2µg
/ 300 µg
|
| Vitamin D |
2.08iu
/ 600 iu
|
| Vitamin E |
0.84mg
/ 14 mg
|
| Carbohydrate |
9.6g
/ 201.53 g
|
| Iron |
4.4mg
/ 15 mg
|
| Protein |
6.7g
/ 80.61 g
|
| Fiber |
2.4g
/ 30 g
|
| Zinc |
1.73mg
/ 10 mg
|
| Phosphorus |
135mg
/ 700 mg
|
| Fatty monounsaturated |
0.18g
|
| Fatty saturated |
0.15g
|
| Fatty polyunsaturated |
0.26g
|
| Magnesium |
13mg
/ 350 mg
|
| Manganese |
1.01mg
/ 2.3 mg
|
| Copper |
0.17mg
/ 1.5 mg
|
| Potassium |
111mg
/ 4000 mg
|
| Sucrose |
0.2g
|
| Sodium |
6mg
/ 1500 mg
|
| Fat |
0.7g
/ 120.92 g
|
| Calcium |
10mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.052mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.027mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.82mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.17mg
/ 1.6 mg
|
| Vitamin E |
0.33mg
/ 14 mg
|
| Carbohydrate |
78.9g
/ 201.53 g
|
| Iron |
0.8mg
/ 15 mg
|
| Protein |
5.4g
/ 80.61 g
|
| Fiber |
4.5g
/ 30 g
|
| Zinc |
1.35mg
/ 10 mg
|
| Phosphorus |
144mg
/ 700 mg
|
| Magnesium |
99mg
/ 350 mg
|
| Manganese |
0.72mg
/ 2.3 mg
|
| Copper |
0.36mg
/ 1.5 mg
|
| Potassium |
1125mg
/ 4000 mg
|
| Sucrose |
2.7g
|
| Sodium |
13.5mg
/ 1500 mg
|
| Fat |
0.45g
/ 120.92 g
|
| Calcium |
67.5mg
/ 1000 mg
|
| Vitamin A |
153µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.315mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.135mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.8mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.405mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
40.5mg
/ 110 mg
|
| Vitamin E |
0.45mg
/ 14 mg
|
| Carbohydrate |
14.4g
/ 201.53 g
|
| Iron |
1.8mg
/ 15 mg
|
| Protein |
2g
/ 80.61 g
|
| Fiber |
4.2g
/ 30 g
|
| Sugar |
8.4g
/ 50 g
|
| Zinc |
0.4mg
/ 10 mg
|
| Phosphorus |
52mg
/ 700 mg
|
| Magnesium |
24mg
/ 350 mg
|
| Manganese |
0.2mg
/ 2.3 mg
|
| Copper |
0.2mg
/ 1.5 mg
|
| Potassium |
420mg
/ 4000 mg
|
| Sucrose |
0.2g
|
| Sodium |
8mg
/ 1500 mg
|
| Fat |
0.6g
/ 120.92 g
|
| Calcium |
14mg
/ 1000 mg
|
| Vitamin A |
314µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.1mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.08mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
2mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.6mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
92µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
254mg
/ 110 mg
|
| Vitamin E |
3.2mg
/ 14 mg
|
| Vitamin K |
9.8µg
/ 70 µg
|
| Water |
184ml
|
| Carbohydrate |
12g
/ 201.53 g
|
| Iron |
0.8mg
/ 15 mg
|
| Protein |
2.2g
/ 80.61 g
|
| Fiber |
4g
/ 30 g
|
| Zinc |
0.48mg
/ 10 mg
|
| Phosphorus |
46mg
/ 700 mg
|
| Fatty monounsaturated |
0.02g
|
| Fatty saturated |
0.14g
|
| Fatty polyunsaturated |
0.34g
|
| Magnesium |
18mg
/ 350 mg
|
| Manganese |
0.2mg
/ 2.3 mg
|
| Copper |
0.16mg
/ 1.5 mg
|
| Potassium |
352mg
/ 4000 mg
|
| Sucrose |
0.2g
|
| Sodium |
4mg
/ 1500 mg
|
| Fat |
0.6g
/ 120.92 g
|
| Calcium |
24mg
/ 1000 mg
|
| Vitamin A |
64µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.08mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.06mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.2mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.54mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
182mg
/ 110 mg
|
| Vitamin E |
6.2mg
/ 14 mg
|
| Carbohydrate |
9.2g
/ 201.53 g
|
| Iron |
1mg
/ 15 mg
|
| Zinc |
0.012mg
/ 10 mg
|
| Phosphorus |
0.2mg
/ 700 mg
|
| Fatty monounsaturated |
14.024g
|
| Fatty saturated |
2.972g
|
| Fatty polyunsaturated |
2.122g
|
| Copper |
0.014mg
/ 1.5 mg
|
| Sodium |
0.2mg
/ 1500 mg
|
| Fat |
19.92g
/ 120.92 g
|
| Vitamin E |
2.39mg
/ 14 mg
|
| Carbohydrate |
0.04g
/ 201.53 g
|
| Iron |
0.08mg
/ 15 mg
|
| Protein |
2.7g
/ 80.61 g
|
| Fiber |
2g
/ 30 g
|
| Zinc |
0.47mg
/ 10 mg
|
| Phosphorus |
165mg
/ 700 mg
|
| Fatty monounsaturated |
0.03g
|
| Fatty saturated |
0.07g
|
| Fatty polyunsaturated |
0.23g
|
| Magnesium |
12mg
/ 350 mg
|
| Manganese |
0.06mg
/ 2.3 mg
|
| Copper |
0.4mg
/ 1.5 mg
|
| Potassium |
289mg
/ 4000 mg
|
| Sucrose |
0.1g
|
| Sodium |
6mg
/ 1500 mg
|
| Fat |
0.4g
/ 120.92 g
|
| Calcium |
11mg
/ 1000 mg
|
| Vitamin A |
2µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.023mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.599mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
4.81mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.05mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
5mg
/ 110 mg
|
| Vitamin D |
1.94iu
/ 600 iu
|
| Vitamin E |
0.11mg
/ 14 mg
|
| Carbohydrate |
2.6g
/ 201.53 g
|
| Iron |
0.9mg
/ 15 mg
|
| Protein |
0.154g
/ 80.61 g
|
| Fiber |
0.816g
/ 30 g
|
| Fat |
0.154g
/ 120.92 g
|
| Carbohydrate |
1.294g
/ 201.53 g
|
| Zinc |
0.0002mg
/ 10 mg
|
| Phosphorus |
0.016mg
/ 700 mg
|
| Magnesium |
0.58mg
/ 350 mg
|
| Manganese |
0.0003mg
/ 2.3 mg
|
| Copper |
0.0003mg
/ 1.5 mg
|
| Sodium |
77.7mg
/ 1500 mg
|
| Calcium |
0.058mg
/ 1000 mg
|
| Iron |
0.0004mg
/ 15 mg
|
| Protein |
0.0219g
/ 80.61 g
|
| Fiber |
0.053g
/ 30 g
|
| Zinc |
0.0024mg
/ 10 mg
|
| Phosphorus |
0.316mg
/ 700 mg
|
| Magnesium |
0.342mg
/ 350 mg
|
| Manganese |
0.0112mg
/ 2.3 mg
|
| Copper |
0.0026mg
/ 1.5 mg
|
| Potassium |
2.658mg
/ 4000 mg
|
| Selenium |
0.0006µg
/ 70 µg
|
| Sodium |
0.04mg
/ 1500 mg
|
| Fat |
0.0065g
/ 120.92 g
|
| Calcium |
0.886mg
/ 1000 mg
|
| Vitamin A |
0.054µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0002mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0004mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0022mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0028mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0006mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.034µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.042mg
/ 110 mg
|
| Vitamin E |
0.002mg
/ 14 mg
|
| Vitamin K |
0.328µg
/ 70 µg
|
| Carbohydrate |
0.1296g
/ 201.53 g
|
| Iron |
0.0194mg
/ 15 mg
|
Nutritional composition for only 1 (one) portion of the recipe
| Protein |
48.59g
/ 80.61 g
|
| Fiber |
8.99g
/ 30 g
|
| Cholesterol |
128mg
|
| Sugar |
4.2g
/ 50 g
|
| Zinc |
6.16mg
/ 10 mg
|
| Phosphorus |
661.27mg
/ 700 mg
|
| Fatty monounsaturated |
17.15g
|
| Fatty saturated |
8.69g
|
| Fatty polyunsaturated |
2.86g
|
| Magnesium |
129.46mg
/ 350 mg
|
| Manganese |
1.18mg
/ 2.3 mg
|
| Copper |
0.77mg
/ 1.5 mg
|
| Potassium |
1799.83mg
/ 4000 mg
|
| Sucrose |
1.7g
|
| Selenium |
|
| Sodium |
3167.72mg
/ 1500 mg
|
| Fat |
31.42g
/ 120.92 g
|
| Calcium |
91.73mg
/ 1000 mg
|
| Vitamin A |
266.53µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
2.01mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
1.06µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.82mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
18.46mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
|
| Vitamin B6 (Pyridoxine) |
1.83mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
51.62µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
240.77mg
/ 110 mg
|
| Vitamin D |
2.01iu
/ 600 iu
|
| Vitamin E |
6.76mg
/ 14 mg
|
| Vitamin K |
5.07µg
/ 70 µg
|
| Water |
92ml
|
| Carbohydrate |
64.08g
/ 201.53 g
|
| Iron |
4.9mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Protein |
97.17g
/ 80.61 g
|
| Fiber |
17.97g
/ 30 g
|
| Cholesterol |
256mg
|
| Sugar |
8.4g
/ 50 g
|
| Zinc |
12.32mg
/ 10 mg
|
| Phosphorus |
1322.54mg
/ 700 mg
|
| Fatty monounsaturated |
34.29g
|
| Fatty saturated |
17.37g
|
| Fatty polyunsaturated |
5.71g
|
| Magnesium |
258.92mg
/ 350 mg
|
| Manganese |
2.36mg
/ 2.3 mg
|
| Copper |
1.54mg
/ 1.5 mg
|
| Potassium |
3599.66mg
/ 4000 mg
|
| Sucrose |
3.4g
|
| Selenium |
|
| Sodium |
6335.44mg
/ 1500 mg
|
| Fat |
62.83g
/ 120.92 g
|
| Calcium |
183.45mg
/ 1000 mg
|
| Vitamin A |
533.05µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
4.01mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
2.12µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
1.63mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
36.91mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
|
| Vitamin B6 (Pyridoxine) |
3.65mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
103.23µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
481.54mg
/ 110 mg
|
| Vitamin D |
4.02iu
/ 600 iu
|
| Vitamin E |
13.52mg
/ 14 mg
|
| Vitamin K |
10.13µg
/ 70 µg
|
| Water |
184ml
|
| Carbohydrate |
128.16g
/ 201.53 g
|
| Iron |
9.8mg
/ 15 mg
|
Comments