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Seared Pork Medallions with Ruby Slaw

From the cookbook High-Protein DASH Meal Prep
by Andrew Moore
359calories
30 gprotein
21 gnet carbs
95 mgsodium
25 mintotal

Golden pork medallions with a crunchy red cabbage, cucumber and pea slaw dressed in lemon. Light, fresh and done in 25 minutes.

High in fiber

12 g of fiber per serving.

Numbers you can cook to

30 g of protein and 95 mg of sodium per serving — the figures printed in the book.

Ready in 25 minutes

15 minutes of prep and 10 minutes of cooking.

The recipe

Seared Pork Medallions with Ruby Slaw

Prep 15 minCook 10 minTotal 25 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Boil the peas 2 minutes, until bright green, and cool them under the tap.
  2. Cut the pork into 2 cm medallions, dry them, rub with a third of the oil and the pepper and sear over medium-high heat 3-4 minutes a side, until it reads 145°F (63°C). Rest 5 minutes.
  3. Meanwhile shred the cabbage finely and crush it with the lemon juice and the remaining oil for a minute, until it softens and darkens.
  4. Toss the cabbage with the peas, diced cucumber, scallions and parsley.
  5. Lay the pork over the salad and pour the pan juices on.
Chef’s tipCrush the cabbage in your hands with the lemon and a little oil for a minute first. Raw red cabbage is tough and squeaky; a minute of bruising turns it tender and deep pink.
KeepKeeps 2 days chilled. Eat cold, straight from the fridge. Keep the herbs on top and fold them in at the last moment. Freeze the pork alone, 2 months; not the slaw.
SwapNo pork? A chicken breast, cooked 6 minutes a side.
Pack itSalad in the box, pork on top, and eat it cold; reheated, the pork goes dry.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

359Calories
30 gProtein
33 gCarbs
21 gNet carbs
12 gFiber
13 gFat
2.6 gSaturated fat
14 gSugars
95 mgSodium
1220 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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