Korean-Style Pork Mince Bowl
Prep time: 5 mins
Cooking time: 15 mins
Easy
Serves:
4
Energy
1609kj
379kcal
Chipotle Pork
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A sweet tasting pork medallion dish with roasted sweet potato and caramelised pineapple. This recipe is part of our healthy recipe collection, which contains many recipes that cost under £1.50 per head*.
Prep time: 15 mins
Cook time: 40 mins
Serves: 4
Cooking Skill: Easy
Ingredients
450g pork loin medallions or pork fillet
For the chipotle rub
2 tablespoons
crushed chipotle chilli flakes
2 tablespoons
ground black pepper
2 tablespoons
dried oregano
1 tablespoon
ground coriander
1
dried bay leaf, crushed
1 teaspoon
ground cumin
Zest of 1 orange
For the sweet potatoes
900g sweet potatoes, peeled and cut into wedges
1 tablespoon rapeseed oil or spray oil
For the dip
2 tablespoons fat free Greek yogurt
2 spring onions, finely chopped
For the caramelised pineapple
1 x 350g tin of fresh pineapple rings in fruit juice, drained
1 teaspoon runny honey
To garnish
Fresh rocket leaves
Method
Step 1
For the Sweet Potatoes:
Coat potatoes in the oil and roast in a preheated oven 200°C/180°C fan for 40 minutes.
Step 2
For the Dip:
In a bowl mix the dip ingredients together and set aside.
Step 3
For the Caramelised Pineapple:
Put the pineapple rings onto a hot griddle, drizzle over the honey and cook until soft and caramelised.
Step 4
For the Pork:
Dust the pork with the chipotle rub and cook according to your preference or until any meat juices run clear. Rest.
Step 5
To serve:
Slice the pork and serve with the wedges, pineapple rings, a green salad or seasonal vegetables and the dip.
Tips and Serving Suggestions
Cooking time:
Pork Fillet: 10-12mins turning occasionally, 3mins in oven at 170°C, 3mins resting time. Internal Core temperature: 70°C or above.
Pork Loin Medallions: 5-6mins on each side, 3mins in oven at 170°C, 3mins resting time. Internal Core temperature: 70°C or above.
Pork Escallops: 1-2mins on each side, 1-2mins resting time. Internal Core temperature: 70°C or above.
*Cost per serving based on proportion of ingredients used to make the dish. Total cost of ingredients calculated based on average price across four British supermarkets. Prices correct as of 08.12.22; but are subject to change due to fluctuations in ingredient prices.
Each serving provides
Based on medallions
21%
Fat
8.1g
11%
Saturates
1.5g
7%
Sugars
22.6g
25%
Salt
1.2g
21%
% of an adult's Reference intake
Typical energy values per 100g:
392kJ,
92kcal,
2g fat,
0.4g saturates
Each serving provides:
24.7g Protein,
58.1g Carbohydrate,
5.9g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
For the Sweet Potatoes:
Coat potatoes in the oil and roast in a preheated oven 200°C/180°C fan for 40 minutes.
Step 2
For the Dip:
In a bowl mix the dip ingredients together and set aside.
Step 3
For the Caramelised Pineapple:
Put the pineapple rings onto a hot griddle, drizzle over the honey and cook until soft and caramelised.
Step 4
For the Pork:
Dust the pork with the chipotle rub and cook according to your preference or until any meat juices run clear. Rest.
Step 5
To serve:
Slice the pork and serve with the wedges, pineapple rings, a green salad or seasonal vegetables and the dip.
Chipotle Pork
Ingredients
- 450g pork loin medallions or pork fillet
For the chipotle rub
- 2 tablespoons crushed chipotle chilli flakes
- 2 tablespoons ground black pepper
- 2 tablespoons dried oregano
- 1 tablespoon ground coriander
- 1 dried bay leaf, crushed
- 1 teaspoon ground cumin
- Zest of 1 orange
For the sweet potatoes
- 900g sweet potatoes, peeled and cut into wedges
- 1 tablespoon rapeseed oil or spray oil
For the dip
- 2 tablespoons fat free Greek yogurt
- 2 spring onions, finely chopped
For the caramelised pineapple
- 1 x 350g tin of fresh pineapple rings in fruit juice, drained
- 1 teaspoon runny honey
To garnish
- Fresh rocket leaves
Tips and Serving Suggestions
Cooking time: Pork Fillet: 10-12mins turning occasionally, 3mins in oven at 170°C, 3mins resting time. Internal Core temperature: 70°C or above. Pork Loin Medallions: 5-6mins on each side, 3mins in oven at 170°C, 3mins resting time. Internal Core temperature: 70°C or above. Pork Escallops: 1-2mins on each side, 1-2mins resting time. Internal Core temperature: 70°C or above. *Cost per serving based on proportion of ingredients used to make the dish. Total cost of ingredients calculated based on average price across four British supermarkets. Prices correct as of 08.12.22; but are subject to change due to fluctuations in ingredient prices.
Each serving provides
Based on medallions
Energy |
|
1609kj 379kcal |
|
21% |
Fat |
|
8.1g |
|
11% |
Saturates |
|
1.5g |
|
7% |
Sugars |
|
22.6g |
|
25% |
Salt |
|
1.2g |
|
21% |
% of an adult's Reference intake
Typical energy values per 100g: 392kJ,92kcal,2g fat,0.4g saturates
Each serving provides: 24.7g Protein,58.1g Carbohydrate,5.9g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
For the Sweet Potatoes:
Coat potatoes in the oil and roast in a preheated oven 200°C/180°C fan for 40 minutes.
Step 2
For the Dip:
In a bowl mix the dip ingredients together and set aside.
Step 3
For the Caramelised Pineapple:
Put the pineapple rings onto a hot griddle, drizzle over the honey and cook until soft and caramelised.
Step 4
For the Pork:
Dust the pork with the chipotle rub and cook according to your preference or until any meat juices run clear. Rest.
Step 5
To serve:
Slice the pork and serve with the wedges, pineapple rings, a green salad or seasonal vegetables and the dip.
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