Fennel Pork Medallions with Apple Slaw
Pork and apple is a flavour match made in heaven, and adding in the sweet potato wedges to the mix takes it to the next level. Amazingly, this meal is low in fat, salt and sugars, yet is high in taste. Looks like there is a new 'Friday favourite' on the menu.
Ingredients
For the marinated pork:
- 12 lean pork fillet medallions (approx. 600g)
- 1 1 garlic clove, peeled and crushed
- 1 teaspoon fennel seeds, crushed
- tablespoon olive oil
- Grated zest of ½ lemon
For the apple slaw:
- 1 red eating apple, cored
- 2 teaspoon cider or white wine vinegar
- ½ small red cabbage, thinly shredded
- 2 carrots, peeled and coarsely grated
- 4 tablespoons 0% fat Greek natural yogurt
- Juice of ½ lemon
- 2 teaspoons Dijon mustard
Method
- Preheat the oven to 180°C, 160°C Fan, Gas Mark
- Place the medallions on a board between two sheets of cling film. Using the base of a small saucepan or rolling pin, bash them all over until they're 1cm thin.
- Lightly crush the fennel seeds and garlic. Place the fennel and garlic in a shallow dish. Mix with the oil and lemon zest and a good grind of black pepper. Add the pork medallions and coat on both sides. Set aside for 10 mins whilst you make the slaw.
- Chop the apple into small pieces, place in a large bowl and pour over the vinegar. Add the yogurt, lemon juice and mustard and mix until smooth. Then add the cabbage and carrots. Mix well, until all the ingredients are coated and season to taste.
- Heat a non-stick ovenproof griddle or frying pan for a few minutes until hot. Add the pork medallions to the pan and cook for 3 minutes on one side. Turn the medallions over, place the pan in the oven. Cook for a further 6-8 minutes or until the juices run clear.
- Serve 3 pork medallions with the slaw and serve with sweet potato wedges or a crisp green salad.
If you don’t have cider or white wine vinegar, squeeze some lemon juice over the apples to prevent them turning brown.
Nutrition
Based on this pork fillet medallions, each serving provides:
| Energy | Fat | Saturates | Sugars | Salt |
|---|---|---|---|---|
| 237kcal | 5.8g (Medium) | 1.3g (Low) | 9.5g (Medium) | 0.5g (Medium) |
| 12% | 8% | 7% | 11% | 8% |
% of the reference intake
Each serving provides:
12.1g Carbohydrates | 40.2g Protein | 4.9g Fibre
Typical values per 100g:
This recipe uses pork fillet medallions. If different cuts of meat are used then the nutrition information may vary. Kidney beans are included in the analysis.
