Healthy Balsamic Pork On Garlicky White Bean Mash Recipe
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 400 g 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
- 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.
Healthy tip!
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
Start to LiveLighter today
Become a member for free and receive your personalised meal plan.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1815 kJ | 516 kJ |
| 434 Cal | 123 Cal | |
| 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 |
