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Pork tenderloin with vegetables
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Pork tenderloin with vegetables

Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Pork Loin Pork Tenderloin Vegetables
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
30 min
Portion
2
Cena (Lidl)
$3.38
Koszt / porcja
$1.69
Number of ingredients needed for preparation
10
Calories
1468
Contains 734 calories per portion.
734 kcal
Protein/Portion
49g
Fat/Portion
31g
Carbs/Portion
64g
Fiber/Portion
~

Ingredients

Pork Tenderloin, Raw

Pork Tenderloin, Raw

#Pork Loin #Pork Tenderloin #Raw
4 Portion (4 Portion (400 g)) • 710 kcal • $1.00
Pork Meat
B: 78g
T: 40g
W: 9.6g
710 kcal
Basmati Long Grain White Rice

Basmati Long Grain White Rice

#Rice
100 Gram (100 Gram) • 349 kcal • $0.20
Rice
B: 6.7g
T: 0.7g
W: 78.9g
349 kcal
Zucchini

Zucchini

#Zucchini
1 Small piece (1 Small piece (450 g)) • 84 kcal • $0.77
Zucchini
B: 5.4g
T: 0.5g
W: 14.4g
84 kcal
Red Bell Pepper

Red Bell Pepper

#Red Bell Pepper
1 Piece (1 Piece (200 g)) • 61 kcal • $0.51
Paprika Vitamin C (Ascorbic acid)
B: 2g
T: 0.6g
W: 12g
61 kcal
Green Pepper

Green Pepper

#Green Bell Pepper #Paprika
1 Piece (1 Piece (200 g)) • 51 kcal • $0.51
Paprika Latex-Fruit Syndrome Salicylates
B: 2.2g
T: 0.6g
W: 9.2g
51 kcal
Olive Oil

Olive Oil

#Olive Oil
2 Tablespoon (2 Tablespoon (20 g)) • 180 kcal • $0.23
Olive
B: 0.2g
T: 19.9g
W: 0g
180 kcal
Fresh Mushrooms

Fresh Mushrooms

#Mushrooms #Fresh
5 Piece (5 Piece (100 g)) • 25 kcal • $0.15
Mushroom
B: 2.7g
T: 0.4g
W: 2.6g
25 kcal
Provencal Herbs

Provencal Herbs

#Herbs
1 Teaspoon (1 Teaspoon (2 g)) • 8 kcal • $0.01
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.2g
T: 0.2g
W: 1.3g
8 kcal
White Salt

White Salt

#White Salt
2 Pinch (2 Pinch (0.2 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

2 Pinch (2 Pinch (0.2 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
28%

This recipe covers 28% of your daily calorie requirement.

Recipe: 734 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1

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.

2

Heat the pan, once hot, pour a little oil and fry the meat on both sides for 2 minutes each.

3

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.

4

In the meantime, while the vegetables and meat are crumbling, prepare the rice and cook according to the instructions on the package.

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
1468 kcal
Protein
97.4g
Fat
62.8g
Carbs
128.2g
Pork tenderloin with vegetables
Bio-Analysis Recipe

Pork tenderloin with vegetables

1468 kcal B: 97.4g T: 62.8g W: 128.2g
Glycemic Load
IG 65 ŁG 83
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 73 nutrients organized by category and RDA coverage.
Contains allergens 15
Pork Meat Rice Zucchini Paprika Vitamin C (Ascorbic acid) Latex-Fruit Syndrome Salicylates Olive Mushroom Celery Mustard Mugwort-Celery-Spice Syndrome Iodine Black Pepper
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~181 mg/dL • Insulin: 151.6 µIU/mL
70 90 120 140 160 140 mg/dL ~181 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
83.3 / serving
Net carbohydrates: 114.1g
Glycemic Index IG
65 / 100
Peak glucose concentration
~181 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 14.1g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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