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Seared pork with cumquats
Food in a Flash
Seared pork with cumquats

Ingredients

700 g floury potatoes (e.g. russet), peeled and cut into chunks
350 g green beans
1 tablespoon extra virgin olive oil
400 g pork fillet (tenderloin), thinly sliced
1 small onion, thinly sliced
100 g cumquats
1 tablespoon honey
1 tablespoon Dijon mustard
150 ml dry white wine
150 ml vegetable stock
3 tablespoons low-fat milk
freshly grated nutmeg
salt and pepper snipped
fresh chives to garnish (optional)

Preparation

  1. Cook the potatoes in a saucepan of boiling water for 15 minutes or until tender.
  2. Steam the green beans in a steamer basket or colander over the potato pan for the last 5 minutes of the cooking time.
  3. Meanwhile, heat the oil in a large ridged cast-iron grill pan.
  4. Add the slices of pork in batches and fry over a very high heat for 1 minute on each side or until browned.
  5. Lift out of the pan and set aside.
  6. Add the onion to the pan and fry over a high heat for 3 minutes, stirring.
  7. Reduce the heat slightly, then return the pork to the pan and fry for a further 5 minutes.
  8. Thinly slice the cumquats, skin and all.
  9. Add to the pan together with the honey and cook for 1 minute.
  10. Mix the mustard, wine and stock together, and pour the mixture into the pan.
  11. Season with salt and pepper to taste and simmer for 3 minutes.
  12. Drain the potatoes and mash them with the milk.
  13. Season with salt, pepper and nutmeg.
  14. Spoon the mashed potato into the centre of 4 serving plates.
  15. Arrange the pork slices on top of the mash and pour over a little of the sauce.
  16. Add the cumquats and beans and pour over the remaining sauce.
  17. Garnish with chives, if using.

Each serving provides 1591 kJ, 380 kcal, 26 g protein, 11 g fat (3 g saturated fat), 38 g carbohydrate (12 g sugars), 5 g fibre

Serves 4
Preparation: 30 minutes
Cooking: 30 minutes

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