This healthy pork recipe is high in fibre and low in calories which is great for those wishing to prevent bowel cancer and irritable bowel syndrome.

Ingredients:

Serves 4

Herb crusted pork medallions

  • 4 pork medallions trimmed of any fat
  • 2 tablespoons of seeded mustard
  • ½ cup of wholegrain wholemeal breadcrumbs
  • 1 tablespoon of thyme chopped
  • 1 tablespoon of parsley chopped
  • 1 tablespoon of grated parmesan cheese
  • 1 tablespoon of extra virgin olive oil


Bean stew

  • 1 420 gram tin of black-eyed or white beans
  • 1 tin of tomatoes
  • 1 small onion
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

 

Method

Pork medallions

  1. Rub mustard over 4 medallions to coat.
  2. Combine chopped thyme, parsley, breadcrumbs and parmesan cheese in a large bowl.
  3. Press the coated pork medallions in the breadcrumb mix to cover.
  4. Heat a large frying pan, add olive oil.
  5. Cook medallions for 8-10 minutes either side until golden.


Bean stew

  1. Put tinned tomatoes, chopped onion, olive oil and salt and pepper in a blender. Blend until smooth.
  2. Place the mixture and the beans in a pan and cook for 10-20 minutes. Add water if the mixture becomes too dry.


Serving

Place bean mix on a plate and top with the crusted pork medallion.

 

Preparation time: 20 Minutes
Cooking time: 40 minutes
Difficulty: Easy


Tips:

  • Serve this high fibre recipe with a side of tomato and cucumber salad for extra vitamins and minerals;
  • When purchasing canned goods like beans and tomatoes, check the package labels and choose options with no added salt and fat.
Recipe kindly provided by the nutritionists at Bowel Cancer Australia.

 

Nutritional Content

Nutritional analysis per serve:

Energy 1442 kJ
344.85 cal
Protein 32.32 g
Total fat 14.07 g
Saturated fat 2.72 g
Carbohydrates 20.14 g
Total sugars 7.29 g
Fibre 7.81 g
Sodium 763.8mg
Cholesterol 55.5 mg
Potassium 826.11 mg
Calcium 95.00 mg
Iron 3.08 mg
Zinc 2.94 mg

 

More Information

Nutrition
For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition

References

  1. AusNut. Nutrient Database. 2007. [cited 27 April 2012]. Available from: [URL Link]
  2. Self Nutrition Data. Spices- mustard Seed- yellow. 2013. [cited 16 June 2013]. Available from: [URL Link]
  3. Calorie Count. Bread Crumbs- Wholemeal. 2013. [cited 16 June 2013] Available from: [URL Link]