- 0:20 Prep
- 0:45 Cook
- 4 Servings
- Capable cooks
Marinate pork chops over night for a quick and healthy dinner tomorrow night.
Ingredients
- 250g jar breakfast marmalade
- 2 teaspoons wholegrain mustard
- 2 teaspoons fresh thyme leaves
- 2 garlic cloves, crushed
- 4 (900g) mid loin pork chops
- 2 small sweet potatoes, peeled, cut into 1.5cm slices
- 3 parsnips, peeled, cut into 5cm long batons
- 1 medium red onion, cut into wedges
- 1 tablespoon olive oil
- Steamed green beans, to serve
Method
- Step 1Combine marmalade, mustard, thyme and garlic in a jug. Place pork in a shallow dish. Pour over marinade. Turn to coat. Cover. Refrigerate overnight, if time permits.
- Step 2Preheat oven to 200C/180C fan-forced. Place potato, parsnip and onion in a baking dish. Drizzle with oil. Season with salt and pepper. Toss to coat. Bake for 15 minutes.
- Step 3Meanwhile, heat a frying pan over medium-high heat. Cook pork, in batches, for 1 to 2 minutes each side or until golden.
- Step 4Remove vegetables from oven. Place pork on top of vegetables in baking dish. Spoon over any remaining marinade. Bake for 25 to 30 minutes or until pork is just cooked through. Divide pork and vegetables between plates. Spoon over pan juices and serve with green beans.
- High protein
- Low carb
- Low fat
- Low sodium
Nutrition
2127 kj
Energy
9g
Fat Total
2g
Saturated Fat
4g
Fibre
52g
Protein
124mg
Cholesterol
223.67mg
Sodium
46g
Carbs (sugar)
52g
Carbs (total)
All nutrition values are per serve
Notes
This marinade also works well with chicken breast or thighs. You could also add a 1cm piece of fresh ginger, finely grated, to the marinade.
- Author: Claire Brookman
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
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