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| Estimated Times |
Preparation time: 20
Cooking time: 20
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Ingredients
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1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
55
60
65
70
75
100
125
150
175
200
225
250
servings
| 150 | g | Basmati rice |
| 150 | g | Carrots |
| 150 | g | Courgette (Squash) |
| 1 | pcs. | Mango ~400 g |
| 1 | pcs. | Red bell pepper ~120 g |
| 350 | g | Pork tenderloin |
| 0.5 | tbsp | Rape seed oil ~6.8 g |
| 1 | pcs. | Vegetable stock cube ~10 g |
| 2.5 | dl | Water ~250 g |
| 2 | tbsp | Wheat flour ~18 g |
| 1 | tsp | Curry powder ~2.2 g |
| 1 | tsp | Sea salt ~5.5 g |
| 2 | pinch | Black Pepper ~0.8 g |
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Directions
Cook the rice according to the instructions on the packet.
Peel the carrots and finely dice them and the courgette, mango and pepper. Cook the carrots for approx. 8 mins.
Trim the meat by removing the sinews. Cut into slices approx. 1 cm thick and press flat with a fork. Fry the meat for approx. 2-3 mins. on each side, season with salt and pepper.
Brown the courgette and pepper in a frying pan. Add the carrots to the pan with stock and water and bring to the boil. Thicken the sauce, adding curry powder, salt and pepper to taste.
Serve the pork tenderloin on a bed of rice, with the mixed vegetables and mango.
Nutritional data
750 Kcal Per Serving
F: 13 g, P: 48 g, C: 112 g, DF: 9 g
1,500 Kcal (93 Kcal/100 g)
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