Serve up a gourmet feast with these sweet pork fillets and healthy side salad.
Ingredients
- 750g pumpkin, deseeded, cut into 1.5cm-thick wedges
- Olive oil spray
- 2 teaspoons fennel seeds, lightly crushed
- 125ml (1/2 cup) fresh orange juice
- 60ml (1/4 cup) maple syrup
- 2 teaspoons finely grated fresh ginger
- 1 garlic clove, crushed
- 600g pork fillet
- 1 bunch rocket, trimmed
- 1 small red onion, halved, thinly sliced
Method
- Step 1Preheat oven to 200°C. Line 2 baking trays with non-stick baking paper. Place the pumpkin, in a single layer, on 1 lined tray. Spray with olive oil spray. Sprinkle with the fennel seeds. Season with pepper. Roast for 30 minutes or until golden.
- Step 2Meanwhile, place the orange juice, maple syrup, ginger and garlic in a small saucepan over medium-high heat. Bring to the boil. Reduce heat to medium. Simmer for 5 minutes or until the glaze thickens slightly.
- Step 3Heat a large non-stick frying pan over high heat. Spray with olive oil spray to grease. Add the pork. Cook for 1-2 minutes each side or until golden. Transfer to the remaining lined tray.
- Step 4Brush half the glaze over the pork. Bake in oven, brushing with a little of the remaining glaze halfway through cooking, for 15 minutes for medium or until cooked to your liking. Cover with foil. Set aside for 5 minutes to rest.
- Step 5Combine the pumpkin, rocket and onion in a large bowl. Thickly slice the pork. Divide the salad and pork among serving dishes. Drizzle over the remaining glaze to serve.
- Diabetes friendly
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1248 kj
Energy
2g
Fat Total
1g
Saturated Fat
6g
Fibre
37g
Protein
142mg
Cholesterol
90.68mg
Sodium
27g
Carbs (sugar)
29g
Carbs (total)
All nutrition values are per serve
Notes
Budget tip: Replace the pork fillet with skinless chicken thigh cutlets. In step 4, bake in oven for 15 minutes or until cooked through.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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