Healthy Balsamic Pork On Garlicky White Bean Mash Recipe
- 1/4 cup balsamic vinegar
- 6 cloves garlic, crushed
- 2 tbs rosemary, finely chopped
- to taste pepper
- 500 g pork loin medallion, trimmed of fat
- 3 tbs olive oil
- 1 onion, finely diced
- 2 x 400g cans no-added-salt cannelini or butter beans, drained and rinsed
- 2 cups baby spinach leaves
- spray olive or canola oil spray
- 2 bunch asparagus, ends trimmed
- Combine vinegar, half the garlic, half the rosemary and pepper in a non-metal dish, add pork and turn to coat with the marinade. Cover, refrigerate and marinate for as long as time permits, from 5 minutes to several hours.
- Heat the olive oil in a large frypan and cook onion for 5 minutes, stirring often, until soft. Add the remaining garlic and rosemary and cook for another 2 minutes.
- Add beans and spinach to the onions and cook for 2 minutes, until beans are warm and spinach is wilted. Use a potato masher, wooden spoon or fork to crush beans mixture until it is a chunky mash. Season well with pepper.
- Spray a barbecue, char-grill or griddle pan with oil and heat to medium-high. Drain steaks well and discard marinade. Place pork and asparagus on grill. Cook pork for 2-4 minutes each side, depending on thickness, or until cooked to your liking.
- Remove pork from heat, cover and set aside to rest for 5 minutes. Cook asparagus for about 7 minutes in total, or until lightly charred, turning occasionally.
- Serve pork and asparagus on bean mash, spooning over any cooking juices.
Variation: Serve with oven-roasted cherry tomatoes or green beans instead of asparagus.
Comment: 2 cups baby spinach is about 120g.
To keep lean meats juicy and add flavour, try brushing with a marinade.
|per serving||per 100g|
|Energy||1815 kJ||516 kJ|
|Protein||35.4 g||10.1 g|
|Fat, total||20.1 g||5.7 g|
|— saturated||3.6 g||1 g|
|Carbohydrate||19.9 g||5.7 g|
|— sugars||7.7 g||2.2 g|
|Sodium||373 mg||106 mg|
|Fibre||12.6 g||3.6 g|