Grilled pork with lemon & thyme barley
This good-for-you supper is a great way to get some wholegrain into your diet
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 40 mins
Low-fat
- Place the pork in a shallow dish and add the vinegar and garlic, turning to make sure they're evenly covered. Leave at room temperature for 10 mins. Meanwhile, heat the oil in a pan and cook the onion and coriander seeds for 3-4 mins until softened.
- Add the barley and cook for 1 min in the oil, then add the stock and thyme. Bring to the boil, cover then simmer for 30-35 mins until the barley is tender and the liquid absorbed.
- Transfer the pork to a grill pan and cook under a hot grill for 5 mins on each side until nicely browned and cooked through. Stir the spinach, zest and juice into the barley and spoon onto plates. Serve with the grilled pork.
Barley
Barley is a really good alternative to rice and couscous - it has a satisfying bite and is a good source of fibre. Try a spiced-up version of this recipe by adding ground turmeric and cayenne in with the barley.
PER SERVING
425 kcalories, protein 37g, carbohydrate 44g, fat 12 g, saturated fat 3g, fibre 1g, sugar 2g, salt 0.65 g
Recipe from Good Food magazine, March 2011.
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http://www.bbcgoodfood.com/recipes/1120671/
http://www.bbcgoodfood.com/recipes/1120671/
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Ingredients
- 4 pork medallions
- 2 tbsp red wine vinegar
- 2 garlic cloves , crushed
- 1 tbsp sunflower oil
- 1 small onion , finely chopped
- 1 tsp coriander seeds
- 200g pearl barley
- 600ml hot chicken stock
- 4 lemon thyme sprigs, leaves only
- 100g bag baby spinach
- juice and zest 1 lemon
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 40 mins
Low-fat
Ingredients
- 4 pork medallions
- 2 tbsp red wine vinegar
- 2 garlic cloves , crushed
- 1 tbsp sunflower oil
- 1 small onion , finely chopped
- 1 tsp coriander seeds
- 200g pearl barley
- 600ml hot chicken stock
- 4 lemon thyme sprigs, leaves only
- 100g bag baby spinach
- juice and zest 1 lemon
PER SERVING
425 kcalories, protein 37g, carbohydrate 44g, fat 12 g, saturated fat 3g, fibre 1g, sugar 2g, salt 0.65 g
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21 February 2011
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