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Archive for May 2nd, 2012

Ann at Cooking Healthy for Me and Kelly at Inspired Edibles have proven time and time again, that you need not suffer eating healthy, just a few smart choices in the kitchen will take your recipe from high in fat, to low in fat and full of flavour. Today’s recipe chooses a pork loin over pork chops because the loin is far less fatty and the fat that it does have can be easily removed before cooking. It can also be easily measured for portion control (we are using 100g (3 ounces) for a portion size). Today we are using the vegetables as thickeners so that we need not add a roux, or cream or butter saving you oodles of fat intensive calories (you should actually try writing down everything you put in your mouth over one day, and you would be surprised! and then you’ll thank me for this recipe).

That's not butter chicken, it's Pork Medallions in a Sweet Red Pepper and Caramelized Onion Coulis

Pork Medallions in a Sweet Red Pepper and Caramalized Onion Coulis

Serves 4

Ingredients:

  • 400g loin of Pork, all fat removed, cut into medallions about 25g each
  • 1 yellow pepper, roasted, skin removed (see notes and tips)
  • 1 red pepper, roasted, skin removed (see notes and tips)
  • 4 shallots, finely sliced
  • 1/2 sweet onion, finely sliced
  • 2 tbsp white vinegar
  • 1/2 cup low sodium vegetable stock (I like to use Pacific)
  • around 1 1/2 cups water
  • 1 tbsp Dijon mustard (or slightly more to taste)
  • 1/2 tsp salt
  • Non-stick cooking spray
  • 1 green onion and jalopeño pepper finely diced as garnish.

Directions:

  1. Lightly spray a medium sauce pan (large enough for the onions to be about 3 cm thick on the bottom). Add the onions and shallots and cook over medium heat until they are golden, add the white vinegar to deglaze the pan. Add the vegetable stock as required so that the onions and shallots don’t burn or stick to the bottom of the pan.
  2. When the onions and shallots are caramelized, add the roasted peppers and heat through.
  3. With an immersion blender, blend very well until silky smooth. Add the Dijon, salt and blend. If the consistency is too thick, add water until you have your desired consistency (should be the thickness of butter chicken sauce).
  4. Pre heat the oven to 350°F.
  5. In another pan lightly sprayed with non-stick cooking spray, sear the pork until you get a nice caramelization on the crust. Once done, add to the sauce and bake for about 10-12 minutes or until the desired done-ness of the pork (in Canada you can have pink pork as they have bread the salmonella out of it).
  6. Serve over greens or rice or use a flat bread to scoop it up. We’re keeping this on the healthy side, so we’ve put it on greens.

Notes and Tips:

  • If you were not able to peel your peppers, push the finished coulis through a fine sieve to remove the tough skin bits of the peppers.
  • By adding a bit more stock or water, this would make a lovely soup, perhaps with a dollop of fat free Greek Yogurt.
  • We roasted our peppers on the BBQ for a nice smokey flavour.
  • I added smoked paprika to the sauce for my lunch the next day…YUM!
  • As an alternative flavour, I think one tbsp of garam masala and one tsp of meat masala would be fantastic in this sauce.
  • If you’re down right convinced this is not a good sauce, then add a 1/2 cup of cream or a 1/4 cup of butter and be done with it.

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