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Pan-Fried Pork

Pan-Fried Pork

with Mediterranean Veggies & Couscous

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Soy sauce is a crucial ingredient for almost any Chinese cooking but today we're bringing a little bit of its oriental, umami magic to a more Mediterranean dish. Orange adds a taste of sunshine and the veggies keep things fresh.

Tags:Calorie Smart
Allergens:Cereals containing glutenSoyaSulphites

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time40 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

½ unit(s)

Orange

1.5 tbsp

Soy Sauce

(ContainsCereals containing gluten, Soya)

2 unit(s)

Pork Medallion

1 unit(s)

Red Onion

1 unit(s)

Red Pepper

1 unit(s)

Courgette

½ bunch(es)

Flat Leaf Parsley

1 tbsp

Balsamic Vinegar

(ContainsSulphites)

½ unit(s)

Chicken Stock Pot

150 grams

Couscous

(ContainsCereals containing gluten)

Not included in your delivery

300 milliliter(s)

Water

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2226 kJ
Energy (kcal)532 kcal
Fat4.0 g
of which saturates1.0 g
Carbohydrate73 g
of which sugars20.0 g
Protein50 g
Salt3.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Mixing Bowl
Zester
Baking Tray
Knife
Saucepan
Aluminum Foil
Frying Pan
Bowl
Instructionsarrow up iconarrow up icon
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1

Preheat your oven to 200°C. Zest and juice the orange. Put both the zest and juice in a mixing bowl. Add the soy sauce and a sprinkling of sugar if you have some. Mix together, then add the pork and make sure it is well coated in the marinade. Set aside to marinate while you prepare everything else.

2

Halve, peel and thinly slice the red onion into half moons. Halve, then remove the core from the pepper and chop into 2cm pieces. Remove the top and bottom from the courgette and chop into 2cm chunks. Twist and tear the parsley bunch in half and roughly chop. Put the pepper and courgette on a lined baking tray and drizzle with oil. Season with salt and black pepper. Roast on the top shelf of your oven, 20-25 mins.

3

Meanwhile, heat a drizzle of oil in a small saucepan on low heat and add the onion. Stir and cook until soft, 10 mins. Add the balsamic vinegar and cook gently until the onion is caramelised, another 10 mins. Put a lid on the pan, take it off the heat and set aside.

4

In the meantime pour the water (amount specified in the ingredient list) into a large saucepan and add the chicken stock pot. Bring to the boil and stir to dissolve the stock pot, then add the couscous with a drizzle of olive oil. Take the pan off the heat, put a lid on and set aside so the couscous absorbs the stock.

5

Heat a drizzle of oil in a frying pan on medium heat. Lay in the pork (leave the marinade in the bowl for now). Cook until slightly caramelised, 7-8 mins on each side. TIP: The pork is cooked when it is no longer pink in the middle. Remove from the pan and rest on a board for a few mins. Cover with foil to keep warm. Add the marinade to your now empty pan and simmer for 2 mins.

6

Fluff up the couscous with a fork. Add the roasted veggies, the caramelised onion and half the parsley. Stir everything together. Slice the pork into roughly 1cm wide slices. Serve the couscous in bowls with the pork on top. Drizzle with a good spoonful of the soy and orange sauce and sprinkle on the remaining parsley. Enjoy!