Pork cutlets with red apples and parsnip mash

Serves: 4

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

750g parsnips, peeled, chopped
¼ cup skim milk
1 spring onion, finely chopped
olive spray oil
4 pork cutlets, trimmed
2 red-skinned apples, quartered, cored, thinly sliced
2 teaspoons flour
1 cup apple juice

Instructions

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1 Simmer parsnips in boiling water until tender. Drain. Add milk and onion. Mash until smooth.

2 Meanwhile, heat a frying pan over a medium heat. Spray cutlets with oil and cook for 3 minutes each side. Transfer to a plate. Add apples to pan and cook for 3 minutes.

3 Mix flour with 1/3 cup apple juice. Add to pan with remaining juice and apples. Return cutlets to pan. Bring to boil. Cover and simmer for 5 minutes, or until cutlets are cooked through and sauce has thickened. Serve cutlets with apple, sauce, mash and a side of steamed silver beet.

Variations

Make it gluten free: Use rice flour instead of standard flour.

Nutrition Info (per serve)

Calories 284 cal

Kilojoules 1190 kJ

Protein 26 g

Total fat 3 g

Saturated fat 1 g

Carbohydrates 40 g

Sugar 32 g

Dietary fibre 9 g

Sodium 120 mg

Calcium 150 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.