Lemon and thyme barley with low-fat pork
Barley is a really good healthy alternative to rice and couscous as it’s a great source of fibre.
This is a delicious and healthy way to cook pork although it works equally as well with chicken if you prefer. Remember to cut off all the visible fat from the pork. Infusing the flavours in this way before cooking intensifies them to make it extra special!
(Serves 4)
Ingredients
4 pork medallions, fat cut off2 tbsp red wine vinegar2 garlic cloves, peeled1 tsp black peppercorns1 tbsp extra virgin olive oil4 lemon thyme sprigs1 tsp coriander seedsJuice and zest 1 lemon1 onion , finely chopped200g pearl barley, rinsed in cold water600ml hot low salt chicken stock100g bag baby spinach50g French green beansSprinkle of paprika
Method
Using a pestle and mortar, crush together the garlic, lemon, thyme, peppercorns, lemon juice and lemon zest into a thick paste
Pop this in a shallow bowl along with the red wine vinegar and place the pork medallions in the marinade, ensuring that both sides of the meat get covered. Leave in the fridge to marinate over night or at least for 2 hours.
Meanwhile, heat the olive oil in a large non-stick lidded pan and cook the chopped onion and coriander seeds for 3-4 mins until softened
Next add the barley and cook for 1 min in the oil, then add the chicken stock and bring to the boil, cover, and simmer for 30-35 mins until the barley is tender and the liquid is absorbed. Take off the heat and set aside keeping the lid on.
Transfer the pork and any juices to a grill pan and cook under a hot grill for 5 mins on each side until nicely browned and cooked through
While the pork is under the grill, drop the French beans into boiling water for 5 minutes. When the beans are cooked but still with a slight crunch, drain them and add them to the barley along with the baby spinach. Stir together well - the heat from the barley and beans will cook the spinach.
Once the pork is cooked, lay it along with the cooked juices on top of a bed of the barley and green beans and serve.
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