Recipes · Moldovan · Stews
Tochitură (Moldovan Pork Stew with Polenta)
One serving has 801 kcal and 41 g protein, and at least a fifth of a woman's daily need of thiamin (139%), selenium (118%), riboflavin (97%), cobalamin (85%), phosphorus (77%) and zinc (77%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (473 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: alcohol, dairy, egg, pork, sulphite
Ingredients
- 160 g Pork shoulder, raw
- 30 g Onions, raw
- 5 g Garlic, raw
- 1 g Paprika
- 30 g Wine, red
- 40 g Cornmeal, yellow
- 120 g Water
- 25 g Feta cheese
- 50 g Eggs, whole, raw
- 10 g Vegetable oil
- 1 g Salt
- 0.5 g Bay leaves
Method
- Cut the pork into bite-sized chunks and brown well in half the oil over high heat, about 8 minutes.
- Add the onion and garlic and cook for 4 minutes, then stir in the paprika, bay leaf and red wine, scraping up any browned bits.
- Reduce the heat, cover, and simmer for 35-40 minutes until the pork is tender, adding a splash of water if it looks dry.
- Meanwhile, whisk the cornmeal into the measured water in a saucepan and cook over low heat, stirring often, for 10-12 minutes until it forms a thick, smooth polenta (mămăligă); season with a little salt.
- Fry the egg in the remaining oil until the white is set and the yolk still soft; cook until the yolk is fully set if serving young children, older adults or anyone pregnant.
- Serve the pork stew with the polenta, crumbled feta (standing in for Romanian telemea cheese) and the fried egg on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 801 kcal | 38% |
| Carbohydrates | 39.3 g | |
| Water | 334 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 41 g | 85% |
| Tryptophan | 0.49 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.5 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.3 g | |
| Histidine | 1.4 g | |
| Fat | 49.8 g | |
| Monounsaturated | 18.3 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.9 g | |
| Saturated | 16.5 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 322 mg | |
| Calcium | 205 mg | 21% |
| Copper | 0.26 mg | 29% |
| Iron | 5.2 mg | 29% |
| Magnesium | 63.8 mg | 21% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 541 mg | 77% |
| Potassium | 752 mg | 16% |
| Selenium | 65.1 µg | 118% |
| Sodium | 859 mg | |
| Zinc | 6.2 mg | 77% |
| Thiamin (vitamin B1) | 1.5 mg | 139% |
| Riboflavin (vitamin B2) | 1.1 mg | 97% |
| Niacin (vitamin B3) | 8.7 mg | 62% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 47% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 2 µg | 85% |
| Choline | 256 mg | 60% |
| Vitamin A | 145 µg | 21% |
| Vitamin C | 5.1 mg | 7% |
| Vitamin D (D2 + D3) | 157 IU | 26% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 20.1 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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