Besides
rich in taste, this roasted pork and quinoa salad offers excellent
heart-protecting health benefit.
For
low-fat cooking and healthy eating, always opt for leanest cuts of pork
meat with all visible fat removed. Pork is a good source of protein,
zinc, selenium, iron, vitamin B3 (niacin), B6 and
B12, which is essential to keep the heart healthy. Eating
quinoa regularly can also maintain healthy heart as this grain contains
cholesterol-lowering fiber.
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Ingredients :
Serves 4
Preparation time : 10 minutes, plus cooling
Cooking time : 15 minutes
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1 tablespoon sunflower oil
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2 star anise
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1 tablespoon demerara sugar
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1 tablespoon five spice powder
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1 tablespoon soy sauce
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1 tablespoon paprika
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500g (1lb) pork fillet, thinly sliced
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300g (10oz) quinoa
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200g (7oz) sugar snap peas, halved
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4 spring onions, chopped
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1 head of Chinese leaves, shredded
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dill sprigs (optional)
Yogurt dressing :
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125ml (4 fl oz) Greek yogurt
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2 tablespoons water
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2 tablespoons chopped dill
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salt and pepper
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Method :
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Mix together the oil, star anise, sugar,
five spice powder, soy sauce and paprika. Add the pork and stir to
coat, then transfer to a roasting tin. Cover and cook in a pre-heated
oven, 180°C (350°F), Gas Mark 4, for 15 minutes or until just cooked
but not dry. Remove, uncover and set aside to cool.
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Meanwhile, cook the quinoa according to
the instructions on the packet. Set aside to cool.
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Toss the quinoa with the peas, spring
onion and Chinese leaves. Add the pork and the cooking juices, if
liked.
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Make the dressing by mixing together all
the ingredients. Season to taste, drizzle the dressing over the salad
and serve sprinkled with dill sprigs, if liked.
Variations :
For tandoori spiced pork, mix 2
tablespoons tandoori spice with 100ml (3½fl oz) yogurt, pour over the
pork fillet and roast as above. For a raita style dressing to
accompany the pork, use ½ white sliced cabbage mixed with 300ml (½
pint) yogurt and 1 grated carrot. Add 1 tablespoon roasted cumin
seeds to the dressing and mix well. |
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