Serves4
Preparation Time10 minutes
Cooking Time20 minutes
Oven Temp160°C
Oven SettingFan Forced

Pan Fried Pears, Pork Medallions and Wokked Spinach

 

Ingredients

Method

  1. Preheat the oven.
  2. Halve the pears and cut into 16 wedges.
  3. Combine the onion, oregano, mustard seed oil and peppercorns, then toss the pear wedges in the onion mixture.
  4. Lightly spray the pork with olive oil and seal in a hot non-stick frying pan.
  5. 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).
  6. Reheat the non-stick pan to medium and tip the pear wedges into it and cook until lightly browned, turning often.
  7. To cook the spinach, heat the stock until boiling and then tip in the spinach leaves.
  8. Toss in the wok to cook but be aware that the spinach cooks very quickly.
  9. To serve, pile equal amounts of the spinach onto the centre of each plate then top with equal quantities of pork.
  10. 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


First Principles Cookbook