Pesto Pork with Italian Couscous

Looking for something quick? High protein? Spiced? Delicious? This is the perfect meal – packing in two of your 5-a-day, as well as plenty of protein, this will satisfy your cravings and keep you fuller for longer!

INGREDIENTS:

  • Pork chop
  • 1 tbsp reduced-fat pesto
  • 30g dried couscous
  • 150ml water or vegetable stock
  • 1 tsp oregano
  • 1 tsp basil
  • 1 red onion, quartered
  • 1 red pepper, chopped
  • 1 tsp olive oil

METHOD:

  1. Preheat the oven to 220/7.
  2. Cover the pesto on the pork chop
  3. Add the onion and pepper to a baking tray and mix in olive oil, half the spices, and seasoning. Make space in the middle to place the pork chop, facing pesto side up. Bake for 20 minutes.
  4. Meanwhile, add the remaining spices to the couscous and cover with the boiling water/ stock and leave for 5 minutes so the couscous can absorb the water.
  5. After the pork has been baking for 20minutes, remove the chop from the tray and mix the couscous with the vegetables. Make a well in the middle and add the chop again, baking for a further 10minutes.
  6. Serve and enjoy!

NUTRITION:

Screen Shot 2018-09-03 at 16.18.21.png

Pork – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Couscous – high in protein and providing a good base for this dish.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

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