Pork escalopes with peperonata
Late-summer peppers have so much flavour - just the thing for this low-calorie, speedy supper
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 25 mins
- Heat 1 tbsp oil in a large frying pan and add the onions, cooking until soft, for about 5 minutes. Add the sliced garlic and bay leaves, and cook for 1 minute more. Add the peppers and 3 tbsp water then cover and cook for 10 minutes. Uncover, pour in the tomatoes and cook down for 10-15 minutes more, until the peppers are soft.
- Brush the escalopes with 1/2 tsp oil and griddle (chargrill) for 3-4 minutes each side, depending on thickness, until cooked through. Allow to rest while you make the dressing.
- Blitz the olives, anchovy, vinegar, crushed garlic, 1 tbsp of olive oil and enough water to get a drizzling consistency. Spoon peperonata onto a plate, top with the pork, drizzle the dressing over and serve with steamed broccoli.
PER SERVING
291 kcalories, protein 33.7g, carbohydrate 10.5g, fat 13 g, saturated fat 2.8g, fibre 3.5g, salt 0.54 g
Recipe from olive magazine, September 2010.
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http://www.bbcgoodfood.com/recipes/740657/
http://www.bbcgoodfood.com/recipes/740657/
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Ingredients
- olive oil
- 1 onion , finely chopped
- 3 garlic cloves , 2 finely sliced, 1 crushed
- 2 bay leaves
- 3 peppers , a mix of red, yellow and orange, thinly sliced
- 1 x 400g tin chopped tomatoes
- 4 lean pork escalopes, trimmed of fat
- 2 tbsp pitted black olives
- 1 anchovy fillet, from a tin or jar
- 2 tsp red wine vinegar
- broccoli , cooked, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Ingredients
- olive oil
- 1 onion , finely chopped
- 3 garlic cloves , 2 finely sliced, 1 crushed
- 2 bay leaves
- 3 peppers , a mix of red, yellow and orange, thinly sliced
- 1 x 400g tin chopped tomatoes
- 4 lean pork escalopes, trimmed of fat
- 2 tbsp pitted black olives
- 1 anchovy fillet, from a tin or jar
- 2 tsp red wine vinegar
- broccoli , cooked, to serve
PER SERVING
291 kcalories, protein 33.7g, carbohydrate 10.5g, fat 13 g, saturated fat 2.8g, fibre 3.5g, salt 0.54 g
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08 September 2010
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08 September 2010
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09 September 2010
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19 September 2010
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23 January 2012
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