Brazilian Pork with Kale and Black Bean Rice

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This healthy recipe features pork marinated in a citrus sauce, served with nutritious kale and flavourful black bean rice for a well-rounded meal.

Prep time: 15 mins

Cook time: 16 mins

Serves: 4

Cooking Skill: Easy

Ingredients

4 lean pork loin medallions or steaks, fat removed
For the marinade
2 garlic cloves, peeled and chopped or 2 teaspoons garlic purée
1-2 teaspoons ground cumin
1 teaspoon ground black pepper
2-3 tablespoons freshly chopped coriander
2 teaspoons oil
50ml orange juice
For the salad
2 x 250g pouches wholegrain rice
1 x 400g can black beans or red kidney beans, drained and rinsed
250g pack cherry tomatoes, quartered
100g kale, rinsed and roughly chopped
2 spring onions, finely chopped
Juice of 1 lime
1 teaspoon runny honey

Method

Step 1

In a bowl mix the marinade ingredients together and season. Add the pork, coat on both sides, cover and set aside for 15 minutes. Cook the rice according to the packet instructions.  Spread out in a thin layer in a wide, shallow serving dish and cool quickly.

Step 2

Prepare the salad; in a large bowl mix all the ingredients together. Season and set aside.

Step 3

Heat a non-stick ovenproof or griddle pan for a few minutes until hot.  Add the pork (discard the marinade) and cook for 6-8 minutes on each side until the juices run clear.  Serve the pork with the salad.

Tips and Serving Suggestions

Alternatively, Cook on a prepared BBQ over direct heat for 6-8 minutes, turning once.

If preferred, replace the kale with watercress leaves instead.

Each serving provides

Based on medallions
Energy

1965kj

467kcal

23%

Fat

8.4g

12%

Saturates

1.4g

7%

Sugars

6.6g

7%

Salt

0.31g

5%

% of an adult's Reference intake
Typical energy values per 100g: 469kJ, 111kcal, 2g fat, 0.3g saturates
Each serving provides: 36.5g Protein, 54.9g Carbohydrate, 12.7g Fibre
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

In a bowl mix the marinade ingredients together and season. Add the pork, coat on both sides, cover and set aside for 15 minutes. Cook the rice according to the packet instructions.  Spread out in a thin layer in a wide, shallow serving dish and cool quickly.

Step 2

Prepare the salad; in a large bowl mix all the ingredients together. Season and set aside.

Step 3

Heat a non-stick ovenproof or griddle pan for a few minutes until hot.  Add the pork (discard the marinade) and cook for 6-8 minutes on each side until the juices run clear.  Serve the pork with the salad.

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