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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
Number of portions
2
Cena (Lidl)
$3.38
Cost of one portion
$1.69
Number of ingredients needed for preparation
10
Total calories
1468
Calories per 1 portion
734 kcal
Amount of protein per portion
49g
Amount of fat per portion
31g
Amount of carbohydrates per portion
64g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Pork Tenderloin, Raw

Pork Tenderloin, Raw

#Pork Loin #Pork Tenderloin #Raw
2 Portion (2 Portion (200 g)) • 355 kcal • $0.50
Pork Meat
B: 39g
T: 20g
W: 4.8g
355 kcal
Basmati Long Grain White Rice

Basmati Long Grain White Rice

#Rice
50 Gram (50 Gram) • 174 kcal • $0.10
Rice
B: 3.4g
T: 0.4g
W: 39.5g
174 kcal
Zucchini

Zucchini

#Zucchini
0.5 Small piece (0.5 Small piece (225 g)) • 42 kcal • $0.39
Zucchini
B: 2.7g
T: 0.3g
W: 7.2g
42 kcal
Red Bell Pepper

Red Bell Pepper

#Red Bell Pepper
0.5 Piece (0.5 Piece (100 g)) • 31 kcal • $0.26
Paprika Vitamin C (Ascorbic acid)
B: 1g
T: 0.3g
W: 6g
31 kcal
Green Pepper

Green Pepper

#Green Bell Pepper #Paprika
0.5 Piece (0.5 Piece (100 g)) • 26 kcal • $0.26
Paprika Latex-Fruit Syndrome Salicylates
B: 1.1g
T: 0.3g
W: 4.6g
26 kcal
Olive Oil

Olive Oil

#Olive Oil
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Fresh Mushrooms

Fresh Mushrooms

#Mushrooms #Fresh
2.5 Piece (2.5 Piece (50 g)) • 12 kcal • $0.08
Mushroom
B: 1.4g
T: 0.2g
W: 1.3g
12 kcal
Provencal Herbs

Provencal Herbs

#Herbs
0.5 Teaspoon (0.5 Teaspoon (1 g)) • 4 kcal • $0.01
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.7g
4 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

1 Pinch (1 Pinch (0.1 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%
Calculate for portions:

This recipe covers 28% of your daily calorie requirement.

Recipe: 734 kcal • Your requirement: 2638 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Pork tenderloin with vegetables

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,54 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,54 €
100 kcal 0,21 €
20 g protein 0,63 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,54 € 1,54 € 3,08 € 6,16 €
Lidl +1%
1,55 € 1,55 € 3,10 € 6,20 €
Tesco +10%
1,69 € 1,69 € 3,38 € 6,76 €
Carrefour +13%
1,74 € 1,74 € 3,48 € 6,96 €
SPAR +16%
1,79 € 1,79 € 3,58 € 7,16 €

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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.

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

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

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

Calculate for portions:
Macronutrient Distribution 1 portion
734 kcal
Protein
48.7g
Fat
31.4g
Carbs
64.1g
Pork tenderloin with vegetables
Bio-Analysis Recipe

Pork tenderloin with vegetables

734 kcal B: 48.7g T: 31.4g W: 64.1g
Glycemic Load
IG 65 ŁG 83
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 68 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 26 µU/mL 45 µU/mL 48 µU/mL 39 µU/mL 25 µU/mL 15 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 109 mg/dL 125 mg/dL 130 mg/dL 122 mg/dL 110 mg/dL 98 mg/dL 90 mg/dL 86 mg/dL 130 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 34.5) may trigger a pronounced glucose peak (~130 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
34.5 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
130
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (48.7 g), fat (31.4 g), and dietary fiber (11.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 53 g
Simple sugars: 11.2 g Slowing fiber: 11.1 g
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