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Ras el hanout pork with tomato & broccoli tabbouleh
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Serves: 2
100g bulgur wheat, rinsed
200g pack Tenderstem broccoli, trimmed and cut into 3cm pieces
1 tsp olive oil
½ orange, zest and juice
¼ tsp Cooks’ Ingredients Ras el Hanout
1 clove garlic, crushed
240g pack No.1 Free Range Pork Medallions
4 sun-dried tomatoes, drained of excess oil and thinly sliced
½ x 25g pack flat leaf parsley, finely chopped
¼ x 25g mint, leaves finely shredded
1. Place the bulgur wheat in a large saucepan and cover with cold water. Bring to the boil, then lower to a simmer and cook for 10 minutes, adding the broccoli for the final 2-3 minutes. Drain in a sieve, shaking to get rid of excess liquid, then spread out over a plate to steam dry briefly.
2. Meanwhile, mix ½ tsp oil, the orange zest, ras el hanout and garlic with a little seasoning and rub all over the pork steaks. Heat a small nonstick frying pan over a medium heat. When hot, add the pork and cook for about 8-10 minutes, turning every couple of minutes, until cooked through, with no pink meat and the juices run clear. Allow to rest for 3-4 minutes.
3. In a large mixing bowl, whisk together the orange juice and remaining ½ tsp oil. Add the sun-dried tomatoes, bulgur wheat and broccoli. Stir in the herbs, season and divide between plates. Slice the pork and arrange on top, spooning over any resting juices.
Cook’s tip This recipe would also work well with chicken breasts – fry them for a similar amount of time until cooked through, the juices run clear and there is no pink meat.
Typical values per serving:
Energy |
2,060kJ 492kcals |
---|---|
Fat | 21g |
Saturated Fat | 5.3g |
Carbohydrate | 34g |
Sugars | 2.8g |
Protein | 36g |
Salt | 0.5g |
Fibre | 11g |
High in protein/1 of your 5 a day
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