This speedy one-pot dish will win everyone over, with flavour from pork and colour from tomatoes and asparagus. It’s also good for your heart and low GI.
Ingredients
- 400g tomato medley mix
- 1 tablespoon finely chopped fresh oregano
- 1 teaspoon finely grated lemon rind
- 2 tablespoons extra virgin olive oil
- 4 x 200g pork cutlets, trimmed
- 1 red onion, finely chopped
- 2 bunches baby asparagus, trimmed, halved lengthways
- 2 garlic cloves, thinly sliced
- 1 tablespoon lemon juice
- 400g can brown lentils, drained, rinsed
- 2 tablespoons fresh oregano leaves, extra
Method
- Step 1Halve any large tomatoes and leave small tomatoes whole.
- Step 2Combine oregano, lemon rind and 1/2 the oil in a small bowl. Season with salt and pepper. Rub all over pork.
- Step 3Heat a large frying pan over medium heat. Cook pork for 4 to 5 minutes each side or until browned and just cooked through. Transfer to a plate. Cover loosely with foil to keep warm.
- Step 4Heat remaining oil in same pan over medium-high heat. Cook onion, stirring, for 3 minutes or until softened. Add asparagus, tomatoes and garlic. Cook, tossing occasionally, for 3 to 4 minutes or until asparagus is just tender. Add lemon juice and lentils. Cook for 1 to 2 minutes or until heated through. Stir in extra oregano leaves.
- Step 5Serve lentil braise topped with pork, drizzling with any resting juices.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1786 kj
Energy
17.1g
Fat Total
4g
Saturated Fat
8g
Fibre
49.2g
Protein
103mg
Cholesterol
350mg
Sodium
14.4g
Carbs (total)
All nutrition values are per serve
Notes
Follow step 2 of the pork cutlets with braised lentils. Cover. Refrigerate for up to 1 day.
- Author: Cathie Lonnie
- Image credit: Andrew Young
- Publication: Super Food Ideas
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