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Pork with caper lemon sauce and green bean lentils
Serves 2 | prep 25 mins | total time
Pork with caper lemon sauce and green bean lentils
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Serves 2 | prep 25 mins | total time
Capers and lemons add big flavours to this healthy dish which comes in at only 338 calories per serving
Rate
Nutritional information (per serving)
Calories
338Kcal
Fat
10gr
Saturates
2gr
Carbs
20gr
Sugars
2gr
Fibre
7gr
Protein
33gr
Salt
0.4gr
Ingredients
- 75g dried Puy lentils
- 100g fine green beans, halved
- 200g Taste the Difference pork tenderloin
- 3 tsp extra-virgin olive oil
- 1 small shallot, finely chopped
- zest and juice of ½ small lemon
- 75ml chicken or vegetable stock - use gluten-free stock if required
- 75ml white wine
- 1 tbsp miniature capers, rinsed
- 2 tbsp chopped flat-leaf parsley
Step by step
- Put the lentils in a saucepan and cover with three times their volume of water. Bring to the boil and cook for 15-20 minutes until al dente. Add the green beans and cook for 2-3 minutes until just tender, then drain and keep warm.
- Meanwhile, slice the pork into 6 pieces. Pound into thin escalopes between 2 sheets of baking powder, using a rolling pin or heavy tin. Season and rub with 2 teaspoons of the olive oil to coat lightly.
- Heat a large nonstick frying pan and add half the pork. Cook for 11⁄2-2 minutes each side, until lightly browned and cooked through. Transfer to a plate and repeat.
- Once all the pork is browned and set aside, add the remaining oil to the pan and gently fry the shallot with some seasoning until soft. Add the lemon zest, juice, stock and wine. Reduce by half over a fairly high heat, which will take about 3 minutes. Return the pork to the pan with the capers. Turn the pork in the sauce until heated through.
- Once all the pork is browned and set aside, add the remaining oil to the pan and gently fry the shallot with some seasoning until soft. Add the lemon zest, juice, stock and wine. Reduce by half over a fairly high heat, which will take about 3 minutes. Return the pork to the pan with the capers. Turn the pork in the sauce until heated through.