A couple of teaspoons of mustard thickens the sauce and adds loads of flavour to this lentil-braised pork dinner recipe.
Ingredients
- 1 1/2 tablespoons extra virgin olive oil
- 4 (about 200g each) French trimmed pork cutlets
- 1 small brown onion, finely chopped
- 2 garlic cloves, thinly sliced
- 1 teaspoon fennel seeds
- 200g sweet grape tomatoes, halved
- 185ml (3/4 cup) dry white wine
- 185ml (3⁄4 cup) Massel salt reduced chicken style liquid stock
- 2 teaspoons Dijon mustard
- 400g can brown lentils, rinsed, drained
- 2 tablespoons lemon juice
- 1/2 cup fresh continental parsley leaves, chopped
- 85g (1/2 cup) Sicilian green olives, sliced
Method
- Step 1Heat the oil in a large heavy-based frying pan over medium-high heat. Season pork. Cook, turning, for 3 minutes or until browned. Transfer to a plate.
- Step 2Add onion and garlic and cook, stirring, for 3 minutes or until softened. Add fennel and cook, stirring, for 1 minute. Add tomato. Cook, stirring, for 1 minute. Add wine. Simmer for 2 minutes or until reduced by half. Stir in stock and mustard. Simmer for 5 minutes. Stir in lentils. Return pork to the pan. Cook, turning pork halfway, for 6 minutes or until cooked through. Stir in 1 tbs lemon juice. Season.
- Step 3Combine the parsley, olives and remaining lemon juice in a bowl. Serve pork topped with olive relish.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1780 kj
Energy
15g
Fat Total
2g
Saturated Fat
6g
Fibre
45g
Protein
16g
Carbs (total)
All nutrition values are per serve
Notes
Don’t throw away the oil from marinated olives – it’s full of flavour! Use it in salad dressings and as a drizzle for sautéd vegetables.
- Author: Katrina Woodman
- Image credit: Brett Stevens
- Publication: Taste Magazine
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