Good nutritional profile
Ukrainian home roast of pork braised with potatoes, carrot and onion.
Pechenya is a Ukrainian home dish of pork shoulder cubes browned in sunflower oil and braised with potatoes, carrot, onion, garlic and bay leaf until the liquid thickens, often cooked in the oven or in clay pots. A 380 g plate has about 480 kcal, 25 g protein, 37 g carbohydrate, 26 g fat and about 1,090 mg sodium. Trimming the visible fat off the pork saves about 100 kcal and 13 g of fat.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.4g | 11.4% |
| Fat | 6.8g | 9.7% |
| Carbs | 9.8g | 3.3% |
| Simple Sugars | 3.43g | Estimate |
| Complex Carbs | 4.97g | Estimate |
| Fiber | 1.4g | 5.6% |
| Water | 75g | 3.0% |
| Calories | 126 | 5.6% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.06 | g | 10.3% |
| Monounsaturated | 2.7 | g | 10.8% |
| Polyunsaturated | 1.4 | g | 10.8% |
| Omega-3 | 0.42 | g | Estimate |
| Omega-6 | 0.98 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.53 | mg |
| Vitamin E | 0.56 | mg |
| Selenium | 8.17 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 64.4 | mcg | 7.2% |
| vitamin B1 | 0.213 | mg | 17.8% |
| vitamin B2 | 0.092 | mg | 7.1% |
| vitamin B3 | 1.49 | mg | 9.3% |
| vitamin B6 | 0.204 | mg | 12.0% |
| vitamin B9 | 8.9 | mcg | 2.2% |
| vitamin B12 | 0.194 | mcg | 8.1% |
| vitamin C | 6.53 | mg | 7.3% |
| vitamin D | 0.471 (19 IU) | mcg | 3.1% |
| vitamin E | 0.559 | mg | 3.7% |
| vitamin K | 3.1 | mcg | 2.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.1 | mg | 1.8% |
| iron | 0.777 | mg | 4.3% |
| magnesium | 18.4 | mg | 4.6% |
| phosphorus | 88.5 | mg | 12.6% |
| potassium | 330 | mg | 12.7% |
| sodium | 286 | mg | 12.4% |
| zinc | 1.02 | mg | 9.3% |
| copper | 0.087 | mg | 9.7% |
| manganese | 0.119 | mg | 5.2% |
| selenium | 8.17 | mcg | 14.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 223 | mg | 31.9% | 194% |
| Isoleucine | 280 | mg | 20.0% | 130% |
| Leucine | 476 | mg | 17.4% | 109% |
| Lysine | 534 | mg | 25.4% | 155% |
| Methionine | 237 | mg | 22.6% | 143% |
| Phenylalanine | 461 | mg | 26.3% | 156% |
| Threonine | 286 | mg | 27.2% | 159% |
| Tryptophan | 76 | mg | 27.1% | 160% |
| Valine | 340 | mg | 18.7% | 118% |
Values per 100 g
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Heat the oil in a heavy pot or Dutch oven and brown the pork over high heat in two batches, 5-6 minutes per batch.
Add the onion and carrot to the pot and cook with the meat for 5 minutes, stirring.
Pour in the hot water, add 5 g of salt, the pepper and bay leaves, cover and simmer over low heat for 30 minutes.
Add the potatoes, the garlic and the remaining salt, stir gently and add a little water if the liquid does not reach two thirds of the potatoes.
Cover and cook over low heat on the stove, or in the oven at 180C, for 40-45 minutes until the potatoes are soft and the liquid has thickened.
Remove the bay leaves and let the pot rest covered for 10 minutes.
Serve in deep plates sprinkled with dill, with sauerkraut or pickles on the side.