Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
1198kj
286kcal
Pork Meatballs with Vegetable Ribbons
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Pork Meatballs with Vegetable Ribbons is a sure-fire family favourite that tastes great and is fun to make.
Prep time: 20 mins
Cook time: 20 mins
Serves: 4
Cooking Skill: Easy
Ingredients
500g pork mince (5% fat) or 1 x 300g pack prepared fresh pork meatballs
1 tablespoon vegetable oil
1 small onion, peeled and finely chopped
200ml reduced salt chicken stock
¼ teaspoon chilli flakes (optional)
250g courgettes, sliced into ribbons using a vegetable peeler
250g butternut squash, peeled, deseeded and sliced into ribbons using a vegetable peeler
100g 0% fat Greek style yogurt or plain fromage frais
Grated zest and juice of 1 lemon
Small handful freshly chopped parsley, to garnish
Method
Step 1
Heat half the oil in a large non-stick frying pan. Add the onion and cook for 4 minutes until soft and translucent; remove from the heat, transfer to a plate and set aside.
Step 2
Meanwhile, while the onion is cooking, divide the pork mince into 24 pieces and roll into walnut-sized balls. Add remaining oil to the empty frying pan, heat to a medium heat, add the meatballs and cook for 12 minutes until golden brown.
Step 3
Add the cooked onion, stock and the chilli flakes (if using) to the pan with the meatballs. Heat until the meatballs are cooked through, the juices run clear and the stock has reduced by half (about 2 minutes).
Step 4
Add the vegetables to the meatballs, stir gently and cook for 2 minutes, (or longer if you want softer vegetables) being careful not to break up the vegetables.
Step 5
Remove from the heat and add the Greek style yogurt or plain fromage frais, lemon zest and juice to the meatball mix. Toss gently to coat with the lemony yogurt or fromage frais. Season to taste and add the parsley. Serve with freshly grated Parmesan cheese and toasted ciabatta bread slices, optional.
Tips and Serving Suggestions
If preferred replace the vegetable spaghetti with 400g dried wholewheat spaghetti or tagliatelle, cooked.
Each serving provides
Based on 5% mince
14%
Fat
14.2g
20%
Saturates
0.6g
3%
Sugars
10.3g
11%
Salt
0.51g
8%
% of an adult's Reference intake
Typical energy values per 100g:
101kJ,
96kcal,
4.7g fat,
1.4g saturates
Each serving provides:
25.6g Protein,
14.1g Carbohydrate,
4g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
Heat half the oil in a large non-stick frying pan. Add the onion and cook for 4 minutes until soft and translucent; remove from the heat, transfer to a plate and set aside.
Step 2
Meanwhile, while the onion is cooking, divide the pork mince into 24 pieces and roll into walnut-sized balls. Add remaining oil to the empty frying pan, heat to a medium heat, add the meatballs and cook for 12 minutes until golden brown.
Step 3
Add the cooked onion, stock and the chilli flakes (if using) to the pan with the meatballs. Heat until the meatballs are cooked through, the juices run clear and the stock has reduced by half (about 2 minutes).
Step 4
Add the vegetables to the meatballs, stir gently and cook for 2 minutes, (or longer if you want softer vegetables) being careful not to break up the vegetables.
Step 5
Remove from the heat and add the Greek style yogurt or plain fromage frais, lemon zest and juice to the meatball mix. Toss gently to coat with the lemony yogurt or fromage frais. Season to taste and add the parsley. Serve with freshly grated Parmesan cheese and toasted ciabatta bread slices, optional.
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