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Pork Medallions With Peppers
This quick sauté makes an excellent dinner party dish, with its well-balanced sweet-and-sour elements coming from balsamic vinegar, oranges, and olives. In order to achieve a balanced meal, a small amount of pork is paired with a generous portion of vegetables and then served over rice. Serve the dish with steamed fresh broccoli.
PREPARATION TIME: 15 minutes
COOKING TIME: 35 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1 cup mixed basmati and wild rice
2 cups water
2 oranges
1 tablespoon olive oil
12 ounces pork fillet (tenderloin), sliced across into medallions 1/2-inch thick
1 large sweet onion (Vidalia) or red onion, halved lengthways and thinly sliced into half rings
1 red pepper, seeded and sliced into strips
1 yellow pepper, seeded and sliced into strips
1 large carrot, grated
1 garlic clove, finely chopped
1/2 cup orange juice
3 tablespoons balsamic vinegar
1/4 cup pitted chopped black olives
10 basil leaves
Salt and pepper
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DIRECTIONS:
1. Put the rice and water in a saucepan. Bring to a boil, then reduce the heat to low. Cover and simmer according to the packet instructions, until the rice is tender and all the water has been absorbed, about 15 minutes.
2. Meanwhile, peel the oranges and cut them crossways into slices about 1/2-inch thick. Stack the slices 3 or 4 at a time and cut into quarters. Set the orange slices aside.
3. Heat the oil in a large nonstick skillet over medium-high heat. Cook the pork medallions, in batches, for 2 to 3 minutes on each side. Remove the meat with a slotted spoon and set aside.
4. Reduce the heat to medium and add the onion, pepper strips, carrot, and garlic to the pan. Cover and cook, stirring frequently, until the vegetables start to soften, about 5 to 6 minutes. Add 2 tablespoons water, orange juice, and the balsamic vinegar. Stir well to mix. Cover and cook until the vegetables are tender, about 3 to 4 minutes.
5. Return the pork 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. Taste and add salt and pepper, if needed.
6. To serve, divide the rice among 4 warmed plates and place the pork medallions and vegetables on top. Drizzle over any juices remaining in the pan and serve immediately.
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Nutrition Per Serving:
Per serving: Calories 415, fat 8 g, saturated fat 2 g, cholesterol 49 mg, sodium 124 mg,
carbohydrate 63 g, fiber 7 g, sugars 19 g, protein 25 g
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Tips:
Wild rice comes from North America. It 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.
Peppers contain high levels of beta-carotene and other members of the carotene family, such as capsanthin and zeaxanthin. All of these work as antioxidants, helping to prevent cancers, heart disease, strokes, and cataracts.
Other variations:
For lamb with peppers, use lean lamb neck fillets or boneless lean lamb leg steaks, pounded thin, instead of pork fillet. Omit the basil and flavor the lamb with 1/2 teaspoon chopped fresh rosemary.
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