Fennel-crusted pork and roast pears with parsnip and pear mash
Nutrition Info.(per serve)
2 tablespoons fennel seeds (or ground fennel)
4 x 125g lean pork fillets
1 tablespoon oil
1 medium pear, cored, cut into wedges
1 bunch broccolini, cut into thirds
200g green beans, trimmed
2 garlic cloves, finely sliced
1 1/2 tablespoons apple ciderhard ciderX vinegar (or fresh lemon juice)
1 1/2 tablespoons wholegrain mustard
4 medium parsnips, peeled, roughly chopped
1 medium pear, peeled, cored, roughly chopped
1 tablespoon olive oil
Total fat 12g
Saturated fat 3g
Dietary fibre 10g
1 Make mash: Set a medium saucepan over medium-high heat. Add parsnip and pear, cover with water and bring to the boil. Cook for 20 minutes, or until very tender, then drain, reserving cooking liquid. Mash parsnip and pear with olive oil and cracked white pepper. (Add a dash of reserved liquid to thin mash if necessary.) Cover mash to keep warm; set aside.
2 Meanwhile, set a dry frying pan over high heat. Toast fennel seeds for 1 minute, or until fragrant. Use a mortar and pestle (or a small food processor) to crush toasted seeds, keeping some texture. Rub pork fillets with crushed fennel seeds. (If using ground fennel, rub it straight onto pork.)
3 Heat canola oil in a large frying pan set over medium-high heat. Add crusted pork fillets and cook for 3-4 minutes per side, or until golden brown. Transfer pork to serving plates, cover to keep warm and leave to rest.
4 Add pear wedges to pan; cook for 1-2 minutes, or until they start to brown. Add broccolini, green beans and garlic; cook, turning, for 1 more minute. Add vinegar (or lemon juice) and mustard; stir to combine with pear and greens, then remove from heat.
5 Serve fennel-crusted pork with pears, mash and greens.
Make it gluten-free: Check mustard is gluten-free.