Pork with sweet & sour onion sauce
This healthy, meaty main uses lean pork fillets and is on the table in just 30 minutes - serve with your choice of grain
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Super healthy
- Boil the rice in plenty of water, following pack instructions, until cooked. Drain, return to the pot and cover to keep warm.
- Meanwhile, sprinkle the meat on all sides with the black pepper and some salt. Heat 1 tbsp of the oil in a large frying pan. Sear the meat on both sides until nicely browned. Remove from the pan.
- Add the remaining oil and the onion to the pan. Cook for 5 mins, then pour in the vinegar and let reduce for 1 min. Stir in the maple syrup, then return the pork to the pan and heat for 5 mins until cooked through. Serve the pork and sauce spooned over the rice and scattered with the parsley.
PER SERVING
574 kcalories, protein 41g, carbohydrate 61g, fat 16 g, saturated fat 4g, fibre 3g, sugar 15g, salt 0.2 g
Recipe from Good Food magazine, October 2012.
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http://www.bbcgoodfood.com/recipes/2554639/
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Ingredients
- 250g mixed basmati rice and wild rice
- 600g pork fillets , cut into 4cm-thick slices
- 2 tbsp coarse black pepper (freshly ground)
- 2 tbsp olive oil
- 1 large red onion , halved and sliced
- 150ml cider vinegar
- 75ml maple syrup
- small bunch parsley , chopped
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Super healthy
Ingredients
- 250g mixed basmati rice and wild rice
- 600g pork fillets , cut into 4cm-thick slices
- 2 tbsp coarse black pepper (freshly ground)
- 2 tbsp olive oil
- 1 large red onion , halved and sliced
- 150ml cider vinegar
- 75ml maple syrup
- small bunch parsley , chopped
PER SERVING
574 kcalories, protein 41g, carbohydrate 61g, fat 16 g, saturated fat 4g, fibre 3g, sugar 15g, salt 0.2 g
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14 October 2012
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16 October 2012
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