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Crispy parmesan pork escalopes with a red onion, chilli and greenbean salsa served with caponata

Just Cooking, Firies, Kerry

Serves 4

 

PORK

Ingredients

  • 60g fresh breadcrumbs
  • 20g parmesan cheese, finely grated
  • 1 tsp of garam masala spice blend
  • Freshly ground black pepper
  • 4 pork loin chops, fat removed
  • 25g plain flour
  • 2 free-range eggs, beaten
  • 4 tbsp rapeseed oil for cooking
  • 1 lemon, juiced

Method

  1. Place the pork chops between two sheets of cling film and bat out with a rolling pin until thin.
  2. In a large bowl mix together the breadcrumbs, garam masala and black pepper.
  3. Put the flour and beaten eggs in separate bowls.
  4. Pass the escalopes through the ?our, then the beaten egg and finally the breadcrumbs.
  5. Take a large non-stick pan and add the rapeseed oil. Heat over a medium heat.
  6. Add the pork escalopes and cook for 3-4 minutes on each side, until golden and cooked through.
  7. When cooked, drizzle over the lemon juice and serve with the salsa and caponata.
Per Serving
Calories
422
Protein
40.0
Fat
23.0
Saturated
4.9
Mono
10.8
Poly
4.9
Carb
14.6
Sugar
2.1
Fibre
1.2
Salt
0.5

SALSA

Ingredients

  • 1 red onion, finely sliced
  • 1 red chilli, de-seeded and finely chopped
  • 100g green beans, trimmed
  • 1 tbsp chopped fresh coriander
  • 1 tsp balsamic vinegar
  • Black pepper to season

Method

  1. Bring a pan of boiling water to a rapid boil.
  2. Add the green beans, bring back to the boil and cook for two minutes.
  3. Drain well and run under cold water until the beans are cold.
  4. Cut the beans in half and place in a bowl.
  5. Mix in the rest of the ingredients and store in the fridge.

CAPONATA

Ingredients

  • 3 peppers (yellow/green/red) de-seeded and diced small
  • 1 courgette, small diced
  • 1 small onion, peeled & small diced
  • 2 celery sticks, peeled & small diced
  • 50g pitted black or green olives cut in half
  • 5g small capers
  • Half packet cherry tomatoes, cut into 1/4s
  • 4 tbsp rapeseed or olive oil
  • 2 tsp white wine vinegar
  • 1 tsp of caster sugar
  • 2 tbsp of chopped fresh parsley
  • 2 tbsp toasted pumpkin seeds

Method

  1. Heat the rapeseed oil over a medium heat in a saucepan.
  2. Add the onion, celery, peppers, courgette and capers, and cover with a lid.
  3. Cook slowly, without allowing them to brown, for 6-8 minutes or until they are cooked.
  4. Add the vinegar and sugar and cook for a further 2 minutes. The vegetables should be just cooked.
  5. Add the tomatoes, chopped parsley, black olives and season with black pepper. Remove from the heat. Stir in the pumpkin seeds.
Per Serving
Calories
156
Protein
4.0
Fat
11.0
Saturated
1.3
Mono
4.8
Poly
3.5
Carb
10.7
Sugar
8.9
Fibre
3.5
Salt
0.3

 

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