Oat Coated Pork with Spicy Mushroom Sauce

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Oats make a delicious and healthy alternative to a breadcrumb or batter coating in this simple but tasty dish.

Prep time: 15 mins

Cook time: 15 mins

Serves: 4

Cooking Skill: Easy

Ingredients

1 x 400g pack lean pork fillet
2 tablespoons rapeseed or vegetable oil
125g oats
2 teaspoons dried chilli powder
1 x 320g pack mushrooms, sliced
2 teaspoons Worcestershire sauce
4 teaspoons reduced salt gravy granules
1 x 25g fresh parsley, chopped

Method

Step 1

Cut the pork into 8 slices, place each piece between 2 sheets of cling film and bash with a rolling pin until thin. Brush with a little of the oil.

Step 2

In a shallow dish, mix the oats and chilli powder together and press on both sides of the pork medallions to evenly coat.

Step 3

Heat the remaining oil in a frying pan and fry the pork in 2 batches for 3 minutes each side until cooked throughout. Remove from the pan and keep warm.

Step 4

Add the mushrooms to the pan with the Worcestershire sauce and fry for 2-3 minutes.

Step 5

Mix the gravy granules with 300ml boiling water and add to the pan. Cook for 1-2 minutes.

Step 6

Season with black pepper, add the parsley and pour over the pork.

Step 7

Serve with green beans or seasonal vegetables of your choice.

Tips and Serving Suggestions

Alternatively, replace the whole pork fillet with fillet medallions.

 

Each serving provides

Based on fillet
Energy

1344kj

319kcal

16%

Fat

13.2g

19%

Saturates

2.7g

14%

Sugars

1.3g

1%

Salt

0.9g

15%

% of an adult's Reference intake
Typical energy values per 100g: 441kJ, 105kcal, 4.3g fat, 0.9g saturates
Each serving provides: 27.2g Protein, 25.7g Carbohydrate, 4.3g Fibre
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

Cut the pork into 8 slices, place each piece between 2 sheets of cling film and bash with a rolling pin until thin. Brush with a little of the oil.

Step 2

In a shallow dish, mix the oats and chilli powder together and press on both sides of the pork medallions to evenly coat.

Step 3

Heat the remaining oil in a frying pan and fry the pork in 2 batches for 3 minutes each side until cooked throughout. Remove from the pan and keep warm.

Step 4

Add the mushrooms to the pan with the Worcestershire sauce and fry for 2-3 minutes.

Step 5

Mix the gravy granules with 300ml boiling water and add to the pan. Cook for 1-2 minutes.

Step 6

Season with black pepper, add the parsley and pour over the pork.

Step 7

Serve with green beans or seasonal vegetables of your choice.

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