Italian Pork with Mushroom Tomato Sauce and Courgetti

Italian Pork with Mushroom Tomato Sauce and Courgetti

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, April 8, 2018.

Don’t overcook your pork steak. Pork is best cook ‘medium’ blush pink on the inside. Pork will continue to cook a little when resting.


Ingredients

MUSHROOM TOMATO SAUCE

  • Spray oil
  • ¼ brown onion, thinly sliced
  • ½-1 clove garlic, finely chopped
  • ½ punnet white button mushrooms, sliced
  • ¼ capsicum, diced 2cm
  • ¼ teaspoon Italian spice mix
  • 1 pottle chunky tomato sauce
  • ¼ cup chicken stock

VEGGIES

  • ¼-½ broccoli
  • 1/2 courgette
  • ¼ teaspoon extra-virgin olive oil (optional)

ITALIAN PORK

  • 140g lean pork sirloin steak (at room temperature)
  • ¾ teaspoon Italian spice mix
  • Spray oil

TO SERVE

  • 1 teaspoon pine nuts
  • 2-3 tablespoons basil leaves
  • 1 tablespoon crumbled feta cheese (optional)

Steps

  1. Bring a small pot of salted water to the boil. Prepare ingredients. Preheat BBQ grill or hot plate to medium-high (if using). Prepare sauce ingredients.
  2. Heat a medium pot on medium heat. Spray with oil and cook onion, garlic, mushrooms and capsicum with a pinch of salt for 4-5 minutes, stirring often, until softened. Add Italian spice mix and continue to cook for about 30 seconds, stirring often, until fragrant.
  3. Add all remaining mushroom tomato sauce ingredients. Bring to a simmer and reduce heat to low. Simmer for 4-6 minutes, until sauce has thickened. Season and set aside, covered, to keep warm.
  4. Cut broccoli into small florets and peel courgette into ribbons. Set aside.
  5. Heat a medium, dry fry-pan on medium-high heat. If desired, toast pine nuts. Add pine nuts to pan and cook for about 1 minute, stirring often, until toasted. Set pine nuts aside and keep pan on heat.
  6. Pat pork dry, season well and rub with Italian spice mix. Spray pan with oil and cook for about 3 minutes each side (depending on thickness), or until just cooked through. Alternatively, cook on BBQ.
  7. Set aside to rest, covered, for 3-4 minutes before slicing thickly against the grain. Pour any resting juices into mushroom tomato sauce, if desired.
  8. Cook broccoli in pot of boiling water for about 2 minutes, until just tender. Add courgette, stir and immediately drain well. Toss with extra-virgin olive oil (if using) and season.
  9. To serve, place veggies onto a plate. Top with Italian pork and spoon over mushroom tomato sauce. Sprinkle with pine nuts and roughly tear basil leaves before garnishing. Crumble over feta (if using).

Nutritional Information

Energy 1685 kj
403 kcal
Protein 46.7g
Carbohydrate 18.1g
Fat 13.3g