Start the week with a mustard and rosemary pork meal that combines sweet and savoury flavours.
Ingredients
- 4 Beurre Bosc pears, unpeeled, cored, cut into 2cm-thick wedges
- 2 red onions, cut into thick wedges
- Olive oil spray
- 2 tablespoons balsamic vinegar
- 2 tablespoons wholegrain mustard
- 2 teaspoons chopped fresh rosemary
- 1 teaspoon finely grated lemon rind
- 1 tablespoon olive oil
- 4 (about 125g each) pork loin steaks
- 100g baby spinach leaves
- Steamed green round beans, to serve
Method
- Step 1Preheat oven to 200°C. Line two baking trays with non-stick baking paper. Place pear and onion on one of the trays. Spray with oil. Drizzle with half the vinegar. Bake for 25 minutes or until the pears are golden and tender.
- Step 2Meanwhile, combine the mustard, rosemary and lemon rind in a bowl. Heat the olive oil in a large non-stick frying pan over high heat. Cook the pork for 2 minutes each side or until golden. Remove from heat. Spread one side of each pork steak with mustard mixture. Transfer to the second baking tray. Bake for 6-7 minutes or until cooked through.
- Step 3Place the pear, onion, spinach and remaining vinegar in a bowl, and toss to combine. Divide pear mixture and pork steaks among serving plates. Serve with beans.
- Diabetes friendly
- Heart friendly
- High fibre
- High protein
- Low carb
- Low cholesterol
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1352 kj
Energy
7g
Fat Total
1g
Saturated Fat
11g
Fibre
30g
Protein
74mg
Cholesterol
243.78mg
Sodium
30g
Carbs (sugar)
30g
Carbs (total)
All nutrition values are per serve
Notes
- Author: Chrissy Freer
- Image credit: Rob Palmer
- Publication: Australian Good Taste
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