Under 500 calories

Caribbean Pork Medallions with Salsa

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Flavoured with jerk seasoning these sizzling Caribbean Pork Medallions with a fresh pineapple salsa are a healthy and tasty midweek meal recipe.

Prep time: 15 mins

Cook time: 10 mins

Serves: 4

Cooking Skill: Easy

Ingredients

For the marinated pork
4 pork loin medallions, fat removed, or 1 whole fillet, trimmed and cut into 8 medallion slices, or 6 fillet medallions
2 tablespoons prepared jerk seasoning (or to taste)
1 tablespoon vegetable oil
For the salsa
120g pot/pouch fresh pineapple in natural juice, cut into 1cm cubes
12 whole cherry tomatoes, quartered
Juice of 1 lime
1 small bunch fresh coriander, chopped
1 small red chilli, deseeded and chopped (optional)
1 small red onion, peeled and finely chopped
To serve
200g sugar snap peas
2 x 250g pouches of microwaveable rice
1 x 400g can kidney beans, drained and rinsed

Method

Step 1

In a shallow bowl, mix the jerk seasoning with the oil. Add the pork, spoon over the marinade and coat both sides. Cover and set aside for 5 minutes or longer for fuller flavour, if time allows.

Step 2

To make the salsa, mix all the ingredients together in a medium bowl, and season to taste.

Step 3

Heat a large non-stick frying or griddle pan for a couple of minutes until hot. Add the medallions to the pan and cook for 10 minutes, turning once or until the juices run clear.

Step 4

Steam or boil the sugar snap peas in a pan of water on the hob for a few minutes. Microwave the rice pouches according to pack instructions and stir in the kidney beans.

Step 5

Arrange the rice mix and sugar snap peas onto 4 serving plates. Once the medallions are cooked, cut into slices and arrange on top of the rice. Spoon some salsa over each medallion and serve.

Tips and Serving Suggestions

Pork loin steaks could also be used, just remember to trim the fat off beforehand.

If preferred, use a flavoured rice pouch of your choice.

 

Each serving provides

Based on medallions
Energy

1785kj

423kcal

21%

Fat

7.5g

11%

Saturates

1.3g

7%

Sugars

8.1g

9%

Salt

0.52g

9%

% of an adult's Reference intake
Typical energy values per 100g: 404kJ, 96kcal, 1.7g fat, 0.3g saturates
Each serving provides: 34g Protein, 50.2g Carbohydrate, 9.3g Fibre
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

In a shallow bowl, mix the jerk seasoning with the oil. Add the pork, spoon over the marinade and coat both sides. Cover and set aside for 5 minutes or longer for fuller flavour, if time allows.

Step 2

To make the salsa, mix all the ingredients together in a medium bowl, and season to taste.

Step 3

Heat a large non-stick frying or griddle pan for a couple of minutes until hot. Add the medallions to the pan and cook for 10 minutes, turning once or until the juices run clear.

Step 4

Steam or boil the sugar snap peas in a pan of water on the hob for a few minutes. Microwave the rice pouches according to pack instructions and stir in the kidney beans.

Step 5

Arrange the rice mix and sugar snap peas onto 4 serving plates. Once the medallions are cooked, cut into slices and arrange on top of the rice. Spoon some salsa over each medallion and serve.

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