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Mustard-crusted pork with sunshine salad
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Serves: 4
2 tbsp half-fat mayonnaise
2 tbsp natural yogurt
2 tsp red wine vinegar
4 tsp Dijon mustard
¼ red cabbage, finely shredded
90g pack wild rocket
3 carrots, peeled and julienned or coarsely grated
198g can salt-free sweetcorn, drained
60g Cooks’ Ingredients Breadcrumbs (or panko)
1 tsp clear honey
½ tsp Worcestershire sauce
2 tbsp finely chopped parsley
1 tbsp olive oil
4 x 120g No.1 Free Range Pork Medallions
1. Preheat the grill to high. Mix the mayonnaise, yogurt, vinegar and 1 tsp mustard in a small bowl. Arrange the cabbage, rocket and carrot in a large bowl and scatter over the sweetcorn. Set aside.
2. Mix the breadcrumbs, remaining 3 tsp mustard, honey, Worcestershire sauce, parsley and ½ tbsp oil in a bowl and season. Place the pork medallions on a board and cover with a sheet of baking parchment. Using the heel of your hand, flatten the pork a little, then season.
3. Heat the remaining oil in a large frying pan over a high heat. Fry the pork for 3 minutes on each side, then place on a roasting tray. Cover with the breadcrumbs, then position on the middle shelf and grill for 2-3 minutes until golden, cooked through with no pink meat and the juices run clear. Dress the salad with the mayonnaise mixture, and serve together.
Cook’s tip The mustard crust is a lovely way of adding interest to lean meats. It’s also great on chicken breast and white fish fillets, such as cod or haddock.
Typical values per serving:
Energy |
1,596kJ 382kcals |
---|---|
Fat | 18g |
Saturated Fat | 4.8g |
Carbohydrate | 22g |
Sugars | 13g |
Protein | 29g |
Salt | 1.3g |
Fibre | 6.4g |
2 of your 5 a day/high in protein
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