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Pork in apricot sauce with herby mash
Serves: 1
Time to make: 30 mins
Ingredients
- 1 small kumara, peeled, chopped
- 1 tablespoon dried herb mix
- 5 dried apricots, roughly chopped
- 4 tablespoons orange juice
- 1 tablespoon reduced-sugar apricot jam
- 1 teaspoons salt-reduced soy sauce
- 3 tablespoons water
- 1 pork medallion steak (125g), fat-trimmed
- sprinkling of Tuscan seasoning
- 100g frozen vegetables, steamed
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Instructions
1 Cook kumara until tender. Drain and mash. Combine with herb mix and keep warm.
2 Place apricots, orange juice, jam, soy sauce and water in a small pan. Heat until jam has just melted. Purée until smooth and keep warm.
3 Sprinkle steak with a little Tuscan seasoning. Cook steak in a non-stick pan or under grill until tinged lightly golden. Serve steak with the sauce, mash and steamed vegetables.
Variations
The apricot purée works equally well with a chicken breast, too.
HFG tip
You can make the kumara mash in a larger quantity and then keep in the fridge in a sealed container for a few days.
Nutrition Info (per serve)
-
Calories 483cal
-
Kilojoules 2020kJ
-
Protein 33g
-
Total fat 16g
-
–Saturated fat 4g
-
Carbohydrates 55g
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–Sugars 22g
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Dietary fibre 10g
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Sodium 720mg
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Calcium 100mg
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Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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