Wednesday 26. Jan. 2022, week 4
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Pork tenderloin with mustard sauce and broccoli

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Estimated Times
Preparation time: 20
Cooking time: 25
 
Ingredients
servings
1pcs.Onion(s) ~75 g
2pcs.Apple ~320 g
400gPotatoes
300gPork tenderloin
1tspSea salt ~5.5 g
2pinchBlack Pepper ~0.8 g
10gFrying/baking margarine 80%
300gBroccoli
2tspRape seed oil ~9.1 g
1.5dlVegetable stock ~150 g
1tbspDijon mustard ~16.5 g

Transfer ingredients to supplier
Serving price:5,18 €
Consumption10,37 €
Purchase38,77 €
Delivery percent:11/11

Directions

Finely chop the onion. Cut the peeled apples into wedges.

Cook the potatoes.

Remove the sinew from the tenderloin if not already removed. Cut the tenderloin into 3 cm thick slices and pat dry with kitchen roll. Season with salt and pepper. Heat the fat in a frying pan over a high heat. Brown the steaks for 1 min. on each side. Reduce the heat to medium and cook until done for 3-4 mins. on each side. Arrange on a dish and keep warm.

Cut the broccoli into suitably-sized pieces and cook.

Sauté the onion in oil for a couple of minutes and then add the apple wedges. Fry for a couple of minutes, stirring constantly. Add the stock. Cook through and mix the liquid with half of the filling and the mustard. Return to the pan. Season with salt and pepper.



Tip

The potatoes for the mash can be cooked with the broccoli cut into smaller pieces. Pour off the water into a bowl. Mash the potatoes and broccoli together and thin with a little of the cooking liquor until you achieve the desired consistency. Season with salt and pepper. The apples do not have to be peeled.





Nutritional data
609 Kcal Per Serving
F: 17 g, P: 46 g, C: 77 g, DF: 12 g
1,219 Kcal (77 Kcal/100 g)

Energy for the recipe Pork tenderloin with mustard sauce and broccoli
More statistics
  | Source: Landbrug & Fødevarer



 
 
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  • Recommended energy composition:
    Fat: 20-35%
    Protein: 10-35%
    Carbohydrate: 45-65%

    The recommendation is individual and depends on your daily activities.

    Source: (IOM) 2002

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    Daily energy needs
    Male about 11.000 kJ.
    Female about 9.000 kJ.
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Most used ingredients

1.Sea salt
2.Black Pepper
3.Onion(s)
4.Garlic
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7.Wheat flour
8.Water
9.Egg(s)
10.Carrots
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