Spice up this succulent and lean pork
tenderloin with some pepper to create a Spanish-inspired dish. Serve
the browned pork tenderloin along with brown basmati rice and some
veggies, and you'll have a simple low-fat pork classic for any
occasion.
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Ingredients :
Serves 1
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˝ tsp olive oil
-
2ľoz / 75g lean pork tenderloin, cut
into small cubes
-
1 small onion or 2 shallots, finely
chopped
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1 garlic clove, chopped
-
1 red or orange bell pepper, seeded and
chopped into ˝-inch / 1-cm squares
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7oz / 200g chopped canned tomatoes
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1 tbsp chopped fresh parsley
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pinch of saffron threads
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1/3
cup brown basmati rice
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1 cup chicken
stock or vegetable stock
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pepper
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Method :
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Heat the oil in a heavy nonstick skillet
with a lid and brown the pork on all sides over high heat. Remove with
a slotted spoon and keep warm.
-
Reduce the heat to medium-high, add the
onion, garlic and bell pepper, stir-fry for a few minutes, until
everything is softened and turning golden. Return the meat to the
skillet, add the tomatoes, parsley, saffron, rice, and stock, and
season to taste with pepper. Stir well to combine and to break up the
tomatoes a little, and bring to a simmer.
-
Reduce the heat, cover, and simmer for
30-40 minutes, or until the rice is tender and all the stock has been
absorbed. (if the rice is not cooked but the dish looks dry, add a
little more hot water.)
Nutritional Facts :
Calories : 430
Fat: 10.2g
Saturated Fat: 2.6g
Salt: 1.4g |
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