Vegetable Couscous with Pork Scaloppine

Vegetable Couscous with Pork Scaloppine image Image by: Vegetable Couscous with Pork Scaloppine image Author: Canadian Living

Looking for a tender, lean alternative to chicken? Try pork tenderloin. Cut crosswise into thin cutlets, it cooks in minutes and needs only a little seasoning for satisfying flavour. Serve with lemon wedges to squeeze over top.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: December 2013

Ingredients

  • 1 cup whole wheat couscous
  • 225 g pork tenderloins
  • 4 teaspoons olive oil
  • 1 cup diced carrots
  • 2 cloves garlic minced
  • 2 cups diced zucchinis (about 2 small)
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon each salt and pepper
  • 2 green onions sliced
  • 1/4 cup chopped fresh mint
  • 2 tablespoons lemon juice
  • 1/2 cup sodium-reduced chicken broth
  • 1 teaspoon cornstarch

Method

In saucepan, cook couscous according to package directions; drain and fluff with fork.

Meanwhile, cut pork into 4 pieces. Place cut side up between waxed paper; pound to 1/4-inch (5 mm) thickness. Set aside.

In nonstick skillet, heat half of the oil over medium heat; cook carrot and garlic until garlic is fragrant, about 2 minutes. Stir in zucchini, curry powder, cumin, cinnamon and half each of the salt and pepper; cook, stirring, for 1 minute.

Stir in 1/2 cup water; cook, stirring occasionally, until carrot is tender-crisp, about 7 minutes. Add to couscous. Stir in green onions, half of the mint and the lemon juice. Set aside and keep warm.

Season pork with remaining salt and pepper. In same skillet, heat remaining oil over medium heat; cook pork, turning once, until juices run clear when pork is pierced and just a hint of pink remains inside, about 6 minutes. Arrange on plates over couscous.

Mix chicken broth with cornstarch; pour into skillet and cook, stirring, until thickened, about 2 minutes. Pour over pork. Sprinkle with remaining mint.

Nutritional facts per serving: about

  • Fibre 8 g
  • Sodium 276 mg
  • Sugars 3 g
  • Protein 21 g
  • Calories 310.0
  • Total fat 6 g
  • Potassium 569 mg
  • Cholesterol 31 mg
  • Saturated fat 1 g
  • Total carbohydrate 45 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 14.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 59.0
  • Vitamin C 12.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetable Couscous with Pork Scaloppine

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