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Côtelettes de porc à la sauce campagnarde à l'oignon
Préféré
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Prep10min
Total35min
Portions4
Préféré
Pinterest
Facebook
Courriel
Imprimer
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Préféré
Partagez
Gardez l'écran allumé
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Une recette du livre Betty Crocker Healthy Heart Cookbook (Coeur en santé de Betty Crocker) ! Vous avez envie d'un plat de porc classique? Alors jetez un coup d'oeil à ces côtelettes dorées agrémentées d'une sauce onctueuse à l'oignon – un délice dans la poêle!
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Jan 24, 2012
Ingrédients
4 côtelettes de porc désossées (environ 1 lb/500 g)
2 t. (500 mL) d'oignons, hachés
1 t. (250 mL) de bouillon de boeuf
1/8 c. à thé (0,5 mL) de poivre
1/3 t. (75 mL) de lait sans matières grasses (écrémé)
2 c. à soupe (25 mL) de farine tout usage
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Étapes
1
Vaporiser généreusement d'enduit culinaire une poêle à revêtement antiadhésif de 12 po (30 cm) ; faire chauffer à feu mi-élevé. Faire cuire les côtelettes de porc dans la poêle environ 6 minutes, en retournant une fois, jusqu'à ce qu'elles soient dorées des deux côtés. Retirer les côtelettes de la poêle ; les couvrir pour les garder au chaud.
2
Réduire le feu à puissance moyenne. Mettre les oignons dans la poêle ; cuire 3 minutes. Verser le bouillon et ajouter le poivre. Remettre les côtelettes de porc dans la poêle ; mettre l'oignon sur la viande avec une cuillère. Bien couvrir et laisser mijoter 12 minutes ou jusqu'à ce que le porc ait perdu sa couleur rosée au centre et qu'un thermomètre à viande inséré au centre indique 160°F (71°C).
3
Dans un petit bol, mélanger le lait et la farine. Verser dans la poêle ; cuire de 2 à 3 minutes, en remuant constamment, jusqu'à ce que la sauce épaississe.
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Conseils
Conseil 1
Le saviez-vous? Contrairement à ce que certains croient, la viande maigre n'est pas une source de matière grasse à éviter. La viande, en portions modérées, si elle est débarrassée de ses excédents de gras, est un excellent choix pour un régime alimentaire faible en gras, parce qu'elle contient de nombreux éléments nutritifs, notamment le fer qui est très bénéfique à la santé cardiaque.
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Valeur nutritive
230 Calories, 9g Matières grasses, 27g Protéine, 11g Total de glucides, 5g Sucres
Valeur nutritive
Portion :4 portions
Calories
230
Matières grasses
9g
Acides gras saturés
3g
Gras trans
0g
Cholestérol
70mg
Sodium
310mg
Total de glucides
11g
Fibres alimentaires
2g
Sucres
5g
Protéine
27g
% Valeur quotidienne*:
Échanges:
*Pourcentage de la valeur quotidienne selon un régime alimentaire de 2 000 calories.
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