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Maple-glazed pork with roast pumpkin salad

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Maple-glazed pork with roast pumpkin salad
Maple-glazed pork with roast pumpkin salad
  • 0:10 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

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 1
    Preheat 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 2
    Meanwhile, 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 3
    Heat 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 4
    Brush 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 5
    Combine 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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