Pork medallions & pepper casserole

A healthy (and relatively quick) light casserole

Preparation time:  Around 10 minutes

Cooking time:  Around 30 minutes

This isn’t really a “casserole” in the traditional sense, more a pepper and red onion sauce to accompany the pork medallions.  Most of the cooking time is just simmering the dish, so it’s very low-effort and can be a relatively easy mid-week option.

Ingredients (serves 2):

• Pork loin steaks – 2 (or a similar cut of pork)
• Red peppers – 2, sliced into rings
• Red onion – 1, halved and sliced
• Garlic – 2 cloves, sliced
• Chicken stock – 200ml
• Thyme – 2 fresh sprigs, or 1 tsp. dried
• Red wine vinegar – 1 tbsp.
• Paprika – 1 tsp.
• Flat leaf parsley – 1 tbsp. fresh, finely chopped (or 1 tsp. dried)
• Basmati rice – to serve

Method:

1. Trim all the fat and connective tissue from the pork steaks, then cut the pork into “medallions” of roughly equal size.  Cover loosely with clingfilm, and then use a rolling pin (or similar) to bash them until each medallion is flattened to about 1cm thickness;
2. Heat a little oil in a large saucepan or casserole dish.  Season the pork medallions on both sides.  When the pan is hot, fry the pork medallions for about 2 minutes on each side until cooked through, then remove from the pan;
3. Add a little more oil to the pan if needed, then add the sliced peppers, red onion and garlic.  Stir fry for about 5 minutes, then add the chicken stock and thyme, and return the pork to the pan.  Put the lid on the pan, and simmer gently for about 10-15 minutes, until the peppers and onion are soft;
4. Remove the lid, and add the red wine vinegar and paprika.  Stir well, and simmer with the lid off for another 2 minutes.  Stir through the parsley, then serve on a bed of rice.

Pork medallions & pepper casserole