Italian Pork with Mushroom Tomato Sauce & Courgetti

Italian Pork with Mushroom Tomato Sauce & Courgetti

Ready in 30 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, April 8, 2018.

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


Ingredients

MUSHROOM TOMATO SAUCE

  • 2 teaspoons oil
  • 1 brown onion, thinly sliced
  • 2 cloves garlic, finely chopped
  • 200g white button mushrooms, sliced
  • 1 teaspoon Italian spice mix
  • 1½ tablespoon tomato paste
  • 1 can chopped tomatoes
  • 2 teaspoons honey
  • 1 teaspoon soy sauce
  • 1 cup chicken stock

VEGGIES

  • 1 broccoli
  • 1 courgette
  • 2 carrots
  • 1 teaspoon extra-virgin olive oil

ITALIAN PORK

  • 1 teaspoon oil
  • 550g lean pork sirloin steaks (at room temperature)
  • 1 tablespoon Italian spice mix

TO SERVE

  • 1 pack pine nuts
  • 2-3 tablespoons basil, roughly torn
  • 50g feta cheese (optional)

Steps

  1. Bring a medium 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 oil in medium pot on medium heat. Cook onion, garlic and mushrooms with a pinch of salt for 4-5 minutes, stirring often, until softened. Add first measure of Italian spice mix and tomato paste and continue to cook for 1-2 minutes, stirring often until tomato paste has cooked out.
  3. Add all remaining mushroom tomato sauce ingredients. Bring to a simmer and reduce heat to low. Simmer for 6-8 minutes, until sauce has thickened. Season and set aside, covered, to keep warm.
  4. While sauce cooks, cut broccoli into small florets and dice stalk 1cm and peel courgette and carrots into ribbons. Set aside.
  5. Heat a large, dry fry-pan on medium-high heat. Add pine nuts to pan and cook for 1-2 minutes, stirring often, until toasted. Set pine nuts aside and keep pan on heat.
  6. Heat oil in fry-pan. Pat pork dry, rub with second measure of Italian spice mix and season well. Cook for about 3 minutes each side (depending on thickness), or until just cooked through. Alternatively, cook on BBQ. Set aside to rest, covered, for 3-4 minutes before slicing thickly against the grain. Pour any resting juices into mushroom tomato sauce.
  7. Cook broccoli in pot of boiling water for about 2 minutes, until just tender. Add courgette and carrots, stir, and immediately drain well. Toss with a drizzle of oil and season.
  8. To serve, share veggies between bowls. Top with Italian pork, spoon over mushroom tomato sauce. Sprinkle with pine nuts and basil leaves. Crumble over feta cheese (if using).

Nutritional Information

Energy 1523 kj
364 kcal
Protein 40.8g
Carbohydrate 14.2g
Fat 15.4g