Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
1965kj
467kcal
Brazilian Pork with Kale and Black Bean Rice
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This healthy recipe features pork marinated in a citrus sauce, served with nutritious kale and flavourful black bean rice for a well-rounded meal.
Prep time: 15 mins
Cook time: 16 mins
Serves: 4
Cooking Skill: Easy
Ingredients
4
lean pork loin medallions or steaks, fat removed
For the marinade
2
garlic cloves, peeled and chopped or 2 teaspoons garlic purée
1-2 teaspoons
ground cumin
1 teaspoon
ground black pepper
2-3 tablespoons
freshly chopped coriander
2 teaspoons
oil
50ml
orange juice
For the salad
2 x 250g pouches wholegrain rice
1 x 400g can black beans or red kidney beans, drained and rinsed
250g pack cherry tomatoes, quartered
100g kale, rinsed and roughly chopped
2 spring onions, finely chopped
Juice of 1 lime
1 teaspoon runny honey
Method
Step 1
In a bowl mix the marinade ingredients together and season. Add the pork, coat on both sides, cover and set aside for 15 minutes. Cook the rice according to the packet instructions. Spread out in a thin layer in a wide, shallow serving dish and cool quickly.
Step 2
Prepare the salad; in a large bowl mix all the ingredients together. Season and set aside.
Step 3
Heat a non-stick ovenproof or griddle pan for a few minutes until hot. Add the pork (discard the marinade) and cook for 6-8 minutes on each side until the juices run clear. Serve the pork with the salad.
Tips and Serving Suggestions
Alternatively, Cook on a prepared BBQ over direct heat for 6-8 minutes, turning once.
If preferred, replace the kale with watercress leaves instead.
Each serving provides
Based on medallions
23%
Fat
8.4g
12%
Saturates
1.4g
7%
Sugars
6.6g
7%
Salt
0.31g
5%
% of an adult's Reference intake
Typical energy values per 100g:
469kJ,
111kcal,
2g fat,
0.3g saturates
Each serving provides:
36.5g Protein,
54.9g Carbohydrate,
12.7g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
In a bowl mix the marinade ingredients together and season. Add the pork, coat on both sides, cover and set aside for 15 minutes. Cook the rice according to the packet instructions. Spread out in a thin layer in a wide, shallow serving dish and cool quickly.
Step 2
Prepare the salad; in a large bowl mix all the ingredients together. Season and set aside.
Step 3
Heat a non-stick ovenproof or griddle pan for a few minutes until hot. Add the pork (discard the marinade) and cook for 6-8 minutes on each side until the juices run clear. Serve the pork with the salad.
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