Low Fat Portuguese Bifana
Discover the guilt-free indulgence of the Low Fat Portuguese Bifana, a healthier twist on the traditional Portuguese pork sandwich. This recipe features tender strips of lean pork loin soaked in a flavorful marinade of white wine, garlic, paprika, soy sauce, and bay leaf, ensuring vibrant taste without excess fat. The pork is lightly sautéed in olive oil spray, keeping it juicy yet low in calories. Served on whole grain buns with fresh lettuce, tomato, and a hint of mustard, this bifana is a perfect balance of savory and refreshing flavors. Ready in just 30 minutes, it’s an ideal dish for busy weeknights or a satisfying lunch. Keywords like "low fat Portuguese recipe," "healthy bifana sandwich," and "lean pork marinade" make this versatile meal a must-try for health-conscious food lovers.
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Recipe Information
Ingredients
- 500 grams lean pork loin fillet
- 120 ml white wine
- 3 garlic cloves
- 1 bay leaf
- 2 teaspoons paprika
- 1 tablespoon low-sodium soy sauce
- 1 sprays olive oil spray
- 4 whole grain buns
- 4 lettuce leaves
- 1 small tomato
- 4 teaspoons mustard
- 1 teaspoon black pepper
- 1 teaspoon salt
Instructions
Slice the pork loin fillet into thin strips about 1 cm thickness.
In a bowl, mix white wine, minced garlic, salt, black pepper, bay leaf, paprika, and soy sauce.
Add the pork strips to the marinade and mix well. Cover and let it marinate in the fridge for at least 1 hour or up to overnight for a more intense flavor.
Heat a large non-stick frying pan over medium-high heat and lightly coat it with a spray of olive oil.
Remove pork strips from the marinade, shaking off excess liquid, and add them to the hot pan.
Sauté the pork strips for about 8-10 minutes, stirring occasionally, until they are cooked through and have a golden color. Remove bay leaf.
Toast the whole grain buns if desired and spread each bottom half with 1 teaspoon of mustard.
Layer each bun with a lettuce leaf and a slice of tomato.
Divide the cooked pork evenly among the buns, placing on top of the tomatoes.
Top each sandwich with the remaining half of the bun and serve immediately.
Nutrition Facts
Calories |
1695 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 365 mg | 122% | |
| Sodium | 4577 mg | 199% | |
| Total Carbohydrate | 160.6 g | 58% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 20.5 g | ||
| Protein | 163.6 g | 327% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 301 mg | 23% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 3140 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
