Best Health Magazine Canada

Pork Medallions with Peppers

CourseDinner
CuisineGrains, Meats, Vegetables

Servings	Prep Time
4servings	25minutes

Cook Time

25minutes

Servings	Prep Time
4servings	25minutes

Cook Time

25minutes

Ingredients

2cups mixed basmati and wild rice
2 1/3cups boiling water
2 oranges
1tbsp extra virgin olive oil
350g pork filletsliced across into medallions 1 cm thick
1large red onionhalved lengthwise and thinly sliced into half rings
1 red pepperseeded and sliced into strips
1 yellow pepperseeded and sliced into strips
1large carrotgrated
1 garlic clovefinely chopped
1/3cup freshly squeezed orange juice
4tbsp balsamic vinegar
1/4cup pitted black oliveschopped or sliced
1/2cup fresh basil leaves
pepperto taste

Instructions

Place the rice in a saucepan and pour over the boiling water. Bring back to a boil, then reduce the heat to low. Cover and simmer for about 15 minutes, or according to the package instructions, until the rice is tender and all the water has been absorbed.
Meanwhile, peel the oranges and cut them crosswise into slices about 1 cm thick. Stack the slices 3 or 4 at a time and cut into quarters. (If possible, use a chopping board with a well to catch the juices.) Set the orange slices and juice aside.
Heat the oil in a large nonstick frying pan over medium-high heat. Cook the pork medallions, in batches, for 2–3 minutes on each side. Remove the meat with a slotted spoon and set aside.
Reduce the heat to medium and add the onion, pepper strips, carrot and garlic to the pan. Cover and cook, stirring frequently, for 5–6 minutes or until the vegetables start to soften. Add 2 tablespoons water, then the orange juice and balsamic vinegar. Stir well to mix. Cover and cook for 3–4 minutes or until the vegetables are tender.
Return the pork medalions to the pan. Add the olives, orange slices and their juice and the basil leaves. Cook for 1 minute to reheat the pork, stirring well. Add pepper to taste.
To serve, divide the rice among 4 warmed plates and place the pork medallions, peppers and other vegetables on top. Drizzle over any juices remaining in the pan and serve immediately.

Recipe Notes

Per serving: 534 calories, 38 g protein, 9 g total fat, 2 g saturated fat, 112 mg cholesterol, 74 g total carbohydrate, 16 g sugars, 7 g fibre, 149 mg sodium

Wild rice is not a true rice, but the seeds of a wild aquatic grass. It is gluten-free, like the basmati rice it is mixed with here, and contains useful amounts of B vitamins, particularly niacin, as well as dietary fibre.