A recipe from Jamie Oliver´s book „15 minute kitchen“. I´d rather say it takes about 30 minutes to prepare (the veggies need more time to be well cooked, allthough if you like your vegetables with a lot of bite, this is a good recipe) and to us more suited to feed 6 people, but it still tastes as good as it looks.
2 mixed-colour peppers
1 red onion
1 bulb of fennel
1 eating apple
2 tsp sweet smoked paprika,
plus extra to serve
4-5 fresh bay leaves
4 cloves of garlic
2 tbsp balsamic vinegar
Possibly some extra water depending on thickness of sauce
500g pork fillet
1 tsp ground coriander
300g (1 mug) brown rice
4 tbsp fat-free natural yoghurt
1. Deseed the peppers, peel and halve the onion, trim the carrot, trim and quarter the fennel (reserving any leafy tops), then slice them all in the processor with the apple.
2. Put 2 tablespoons of oil into the casserole pan, tip in the sliced veg, add the paprika and bay leaves, squash in the unpeeled garlic through a garlic crusher, season with salt and pepper, and fry, stirring regularly.
3. Slice the pork into medallions, flatten them slightly with your fist, then rub with salt, pepper, the ground coriander and 1 teaspoon of oil, then put on the griddle pan until cooked through, turning when nicely charred.
4. Add the balsamic and passata to the peppers, season to taste and bring to the boil.
5. Sprinkle the rice with an extra dusting of paprika. Dress the rocket in the bag with the lemon juice and a small pinch of salt, then fold most of it through the sauce. Tip the sauce on to a platter, place the charred pork on top and scatter with the remaining rocket. Drizzle with the yoghurt, scatter over any reserved fennel tops and serve with the fluffy rice.
Costs: € 3,00 per portion
Nutritional value (approximately, calculated with an online calculation chart)
Protein (gr): 35
Fat (gr): 14,5
Carbohydrates (gr): 54
sugar (gr): 20,5
Fibers (gr): 12