Pork Cutlets with Asian Slaw

An exciting, tasty, crunchy, asian-inspired dish, packed with fibre.
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Details
  • Serves 2
  • 10 Minutes Prep
  • 30 Minutes Cook (+ refrigeration)
  • 20 Ingredients (including sauce)
  • Easy
Nutrition
  • Energy 2104kJ
  • Protein 48.7g
  • Fat (total) 14.8g
  • - Saturated 3.1g
  • Carbohydrate - Total 37.5g
  • Fibre 7.7g
  • Sodium 388mg

Ingredients

2 x 230g (7-ounce) pork cutlets, trimmed

2 teaspoons chinese cooking wine (shao hsing)

½ teaspoon chinese five-spice powder

¼ teaspoon ground ginger

¼ teaspoon ground white pepper

2 teaspoons peanut oil

⅓ cup (65g) basmati rice

125g (4 ounces) wombok (napa cabbage), shredded finely

150g (4½ ounces) red cabbage, shredded finely

1 small carrot (70g), cut into thin matchsticks

2 trimmed red radishes (30g), sliced thinly

40g (1½ ounces) snow peas, sliced thinly

2 green onions (scallions), sliced thinly diagonally

2 teaspoons black sesame seeds

2 tablespoons chopped fresh coriander (cilantro)

1 fresh long red chilli, sliced thinly

rice wine dressing

2 teaspoons rice wine vinegar

2 teaspoons peanut oil

2 teaspoons salt-reduced soy sauce

1 tablespoon mirin

Method

1   Preheat oven to 180°C/350°F. Line an oven tray with baking paper.

2   Place pork in a shallow glass or ceramic dish. Rub cooking wine all over pork; stand for 5 minutes. Combine five-spice, ginger and pepper in a small bowl. Sprinkle spice mix over pork; cover, refrigerate for 15 minutes.

3   Heat oil in a medium frying pan over medium-high heat. Cook pork for 2 minutes or until browned both sides. Transfer pork to oven tray; bake for 10 minutes or until cooked through. Remove from oven; stand, covered, for 5 minutes.

4   Meanwhile, cook rice according to packet directions.

5   Make rice wine dressing – Whisk ingredients in a medium jug.

6   Combine wombok, red cabbage, carrot, radish, snow peas, onion, sesame seeds, coriander and chilli in a large bowl. Pour dressing over salad; toss to combine.

7   Serve pork with salad and rice.

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Provider Acknowledgement

Image and recipe from The Australian Women’s Weekly, Diabetes, Food For Life by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017

Disclaimer: The above recipe meets Diabetes NSW & ACT nutrient criteria. However, the opinions expressed in The Australian Women’s Weekly, Diabetes, Food For Life do not necessarily reflect the views of Diabetes NSW & ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.

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