Saffron wild rice
Fragrant saffron and nutty-flavoured black wild rice make this rice dish ideal for a dinner party
Pan-fried pork with maple & mustard sauce
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 2 pork tenderloinsabout 300g/10oz each
- 1 tbsp plain flour
- 2 tbsp olive oil
- 1 red onionthinly sliced
- 200ml vegetable stock
- 2 tbsp maple syrup
- 2 tbsp wholegrain mustard
- juice 1 lemon
- handful parsleysprigs (optional)
Nutrition: per serving
- kcal327
- fat16g
- saturates4g
- carbs11g
- sugars7g
- fibre1g
- protein35g
- salt0.58glow
Method
step 1
Cut the pork into 3cm thick slices, season with salt and pepper, then lightly coat in the flour (the easiest way to do this is to put the flour and seasoning in a large food bag, add the pork and shake well). Heat the oil in a large frying pan, preferably non-stick, then add the pork and quickly fry until it is browned all over. Cook the pork for about 5 mins, then remove to a plate and cover with foil while you make the sauce.
step 2
Add the onion to the pan (with a touch more oil if needed), then quickly fry until lightly coloured, add the stock, then bring to the boil. Boil hard for a couple of minutes to reduce the stock a little, stir in the maple syrup, mustard and lemon juice, then bring back to the boil, stirring well.
step 3
Return the pork to the pan and gently simmer for a further 3-4 mins until it is cooked through. Sprinkle with parsley, if using.
