| Serves | 4 |
| Preparation Time | 10 minutes |
| Cooking Time | 20 minutes |
| Oven Temp | 160°C |
| Oven Setting | Fan Forced |
Pan Fried Pears, Pork Medallions and Wokked Spinach
Ingredients
- 600g pork fillet, trimmed completely and cut into medallions 3-4cms thick
- 1 tsp lemon flavoured black peppercorns
- ¼ cup chicken stock (Massel salt reduced)
- 1 Tbsp fresh oregano, minced
- ½ Tbsp mustard seed oil
- ¼ medium onion, finely chopped
- 2 medium firm green pears, stem removed & cored
- 200g spinach leaves
- Olive oil spray
Method
- Preheat the oven.
- Halve the pears and cut into 16 wedges.
- Combine the onion, oregano, mustard seed oil and peppercorns, then toss the pear wedges in the onion mixture.
- Lightly spray the pork with olive oil and seal in a hot non-stick frying pan.
- Place into a baking tray and cook for 8 -10 minutes in the oven or until the pork is firm (cooking time will depend on the thickness of your sliced pork).
- Reheat the non-stick pan to medium and tip the pear wedges into it and cook until lightly browned, turning often.
- To cook the spinach, heat the stock until boiling and then tip in the spinach leaves.
- Toss in the wok to cook but be aware that the spinach cooks very quickly.
- To serve, pile equal amounts of the spinach onto the centre of each plate then top with equal quantities of pork.
- Top with pear wedges or serve them around to one side.
Nutritional Information
Amounts per serve
Energy (kJ) - 1040
Protein (g) - 34
Total Fat (g) - 6
Saturated Fat (g) - 1.5
Total Carbohydrate (g) - 10
Sugars (g) - 8
Fibre (g) - 8
Sodium (mg) - 130
GI - Low
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