Ingredients
Pork Medallions
- 400 g pork tenderloin trimmed and cut into medallions (about 1 cm thick)
- 1 tsp olive oil
- 2 garlic cloves minced
- 1 tsp dried rosemary
- salt to taste
- ground pepper to taste
Peas
- 200 g frozen peas
- 1 small onion finely chopped
- 1 tsp olive oil
- 1 tsp dried thyme
- salt to taste
- ground pepper to taste
Instructions
- In a small bowl, mix together the minced garlic, dried rosemary, salt, and black pepper.
- Rub the spice mixture evenly over the pork medallions.
- Heat the olive oil in a non-stick skillet over medium-high heat. Add the pork medallions and cook for about 2-3 minutes per side, or until they are browned and cooked through. Remove the pork from the skillet and set it aside.
- In the same skillet, add a teaspoon of olive oil and the chopped onion. Sauté the onion until it becomes translucent, about 2-3 minutes.
- Add the frozen peas and dried thyme to the skillet with the onion. Cook for an additional 3-5 minutes, or until the peas are heated through and tender.
- Season the peas with salt and black pepper to taste.
- Serve the cooked pork medallions on a plate with the peas on the side.This recipe provides a balanced meal with lean protein from the pork and fiber-rich peas, making it suitable for people with diabetes. Be sure to monitor your portion sizes and consult with a healthcare professional or dietitian for personalized dietary recommendations based on your specific needs and blood sugar levels.
Nutrition Facts
Rosemary pork medallions and peas
Serving Size
1 Serving
Amount per Serving
Calories
377
% Daily Value*
Fat
12
g
18
%
Saturated Fat
3
g
19
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Cholesterol
130
mg
43
%
Sodium
111
mg
5
%
Potassium
1098
mg
31
%
Carbohydrates
19
g
6
%
Fiber
7
g
29
%
Sugar
7
g
8
%
Protein
47
g
94
%
Vitamin A
791
IU
16
%
Vitamin C
44
mg
53
%
Calcium
61
mg
6
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.