Balsamic Pork on Garlicky White Bean Mash 3-2-1
Prep: 15 mins
Cook: 20 mins
Serves: 4
4
4
Fancy up your cooking with this protein-packed alternative to traditional potato mash.
1

Ingredients

  • 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

Method

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Healthy tip!

To keep lean meats juicy and add flavour, try brushing with a marinade.

More tips

Nutrition Information

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

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Comments (1)

  • Avatar

    The whole family enjoyed this i roasted cherry tomatoes, added them lovely and reshreshing thankyou
    Tania Adams
    Posted on: 13 Aug 19

Rating (1 ratings)

4




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