Pork with wild rice
Votes: 1
Time: 35 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 433, total fat 16 G., saturated fats 3 G., proteins 32 G., carbohydrates 42 G., fiber 8 G., cholesterol 76 mg, sodium 413 mg, sugar 0 G.
Calories 433, total fat 16 G., saturated fats 3 G., proteins 32 G., carbohydrates 42 G., fiber 8 G., cholesterol 76 mg, sodium 413 mg, sugar 0 G.
This delicious and nutritious salad, packed with healthy ingredients, is served as a main course with thin slices of the most tender pork tenderloin. It features cooked wild rice, roasted cinnamon carrots, dried cranberries, and plenty of juicy greens, all dressed with a light, herb-infused low-fat yogurt dressing topped with chopped pecans. The pork tenderloin is pan-fried with the carrots, infusing the vegetables, and then the salad itself, with the delicious juices of the meat.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1 pork tenderloin (450-600 g), cut into 4 pieces
- 0.5 cups of a mixture of parboiled and wild rice
- 3 medium carrots, thinly sliced
- 1/4 tsp ground cinnamon
- 2 tablespoons apple cider vinegar
- 2 tbsp. l. olive oil
- 0.5 tbsp. low-fat plain yogurt
- 1/4 cup pecans, toasted and finely chopped
- 1 small clove of garlic, finely grated
- 12 cups mixed small salad greens (about 220 g)
- 1/3 cup dried cranberries or dried cherries
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Cooking the dish according to the recipe:
- Preheat the oven to 200°C. Bring a saucepan of water to a boil, add the rice, and cook until tender, 15-20 minutes. Drain and rinse the rice under cold water.
- Meanwhile, in a bowl, combine the carrots with cinnamon, 1 tablespoon of vinegar, salt, and black pepper to taste. Sprinkle the pork with 1/4 teaspoon of salt and black pepper. In a large ovenproof skillet, heat the olive oil over medium-high heat.
- Add the pork and cook for 5 minutes on all sides. Add the carrots and cook for 2 minutes. Transfer the skillet to the oven; roast until an instant-read thermometer inserted into the pork reaches 145°F (65°C), 8 to 10 minutes. Transfer the tenderloin to a cutting board.
- In a large bowl, combine the yogurt, pecans, garlic, remaining 1 tablespoon vinegar, 1 tablespoon water, 1/4 teaspoon salt, and black pepper to taste. Add the roasted carrots and pan juices. Add the herbs, dried cranberries, and rice and toss to combine. Season with salt and pepper to taste and divide among plates. Slice the pork and serve with a salad.
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