Rosemary pork medallions and peas

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Course: Main Dish, Supper
Prep Time: 7 minutes
Cook Time: 23 minutes
Total Time: 30 minutes
Servings: 2 people
Calories: 377kcal

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.

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