Everyday Super Food
By Jamie Oliver
50 mins
Not Too Tricky
serves 2
About the recipe
Pork is a great source of B vitamins and is especially high in thiamin, which we need for a healthy heart. All the veg here also give us three of our 5-a-day – brilliant!
Recipe From
Ingredients
2 green eating apples
1cm piece of ginger
150g brown rice
200g small carrots
200g tenderstem broccoli
220g piece of lean higher-welfare pork fillet
1 whole nutmeg, for grating
8 leaves of fresh sage
olive oil
2 oranges
2 tablespoons natural yoghurt
Method
- Quarter the apples and remove the cores, peel and finely chop the ginger and place both in a pan with 300ml of boiling water. Boil hard for 10 minutes, stirring occasionally.
- Tip the contents of the pan into a blender and blitz until smooth. Rinse the pan, return to the heat and cook the rice according to the packet instructions.
- Steam the carrots in a colander above the rice for 20 minutes with a lid on, then remove them to a plate. Add the broccoli to the colander to steam for the last 5 minutes, then put aside and drain the rice.
- Meanwhile, season the pork all over with a pinch of sea salt and black pepper, finely grate over a quarter of the nutmeg, then pick over the sage leaves and really press them into both sides of the pork.
- Put 1 tablespoon of oil into a large frying pan on a medium heat, then add the pork and steamed carrots. Cook the pork for 4 minutes on each side (depending on its thickness – use your instincts), or until golden and cooked through.
- Remove the pork to a board to rest for a few minutes. Reduce the heat to low, squeeze the orange juice over the carrots, shake the pan to coat them and pick up the sticky bits from the bottom, then leave until it becomes a natural syrupy glaze.
- Slice the pork and serve with the rice, broccoli and carrots. Swirl the yoghurt through half the apple sauce (keep the rest for another day) and serve on the side. Drizzle with any pan and resting juices, and tuck in.
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