Mediterranean pork bake

If you're a meat-eater, you may wonder exactly what an appropriate portion size is as part of a healthy diet. Read on to find out more, and try this delicious Mediterranean pork bake recipe

by Psychologies

Blanket health messages to lower red meat intakes are driving an epidemic of iron deficiency, according to health experts, including Dr Emma Derbyshire, who has launched the 5 A WEEK campaign, aiming to help consumers understand how much red meat we should be eating – 70g five times a week to stay well within in government guidelines. Try this delicious Mediterranean pork bake recipe for a delicious midweek dinner.

Cooking time: 35 minutes; preparation time: 20 minutes; makes four servings

For the pork

4 x 100g pork loin medallions

225ml/8 fl oz cold water

15ml/1tbsp sugar

15ml/1tbsp salt

Juice of half a lemon

Large sprig of thyme

For the bake

450g/1lb new potatoes, sliced to the thickness of a pound coin

3 red peppers, deseeded and cut into rough chunks

3 yellow peppers, deseeded and cut into rough chunks

3 red onions, peeled and cut into rough chunks

6 medium plum tomatoes, cut into rough chunks

3 sprigs of rosemary

1/2 bunch of thyme

1 tbsp rapeseed oil

1/2 garlic bulb

To garnish

60ml/4tbsp red pesto

  1. Preheat the oven to gas mark 6, 200°C, 400°F.
  2. Put all vegetables for the bake into a large shallow non-stick baking tray, add the herbs, oil and a pinch of salt. Mix well and roast in the oven, turning occasionally for 30 minutes, or until all the veg is cooked
  3. Mix together all of the ingredients for the marinade in a medium bowl, stirring well.  Add the steaks, cover and leave for 10 minutes.
  4. Heat a non-stick frying pan with a little oil. Remove the pork from the marinade (discard the remaining marinade) and dry with kitchen paper. Cook the pork in the pan for three minutes on each side.
  5. Spoon the roasted vegetables onto your serving plates, place the pork on top and spoon over any juices from the baking tray.
  6. Garnish the steak with a spoonful of pesto and serve.

For more information about the role of red meat and a selection of versatile recipes, click here

related news & articles