Pan-fried pork with maple & mustard sauce

Ingredients:

2 pork tenderloins , about 300g/10oz each

1 tbsp plain flour

2 tbsp olive oil

1 red onion , thinly sliced

200ml vegetable stock

2 tbsp maple syrup

2 tbsp wholegrain mustard

juice 1 lemon

handful parsley sprigs (optional)

Pork tenderloins are good value and are always very tender and moist, as long as you take care not to overcook them. Serve this dish with saffron rice.

Serves 4

Prep time 10 mins

Cook time 15-20 mins

1. Cut the pork into 3cm thick slices, season with salt and pepper, then lightly coat in the flour (the easiest way to do this is to put the flour and seasoning in a large food bag, add the pork and shake well). Heat the oil in a large frying pan, preferably non-stick, then add the pork and quickly fry until it is browned all over. Cook the pork for about 5 mins, then remove to a plate and cover with foil while you make the sauce.

2. Add the onion to the pan (with a touch more oil if needed), then quickly fry until lightly coloured, add the stock, then bring to the boil. Boil hard for a couple of minutes to reduce the stock a little, stir in the maple syrup, mustard and lemon juice, then bring back to the boil, stirring well.

3. Return the pork to the pan and gently simmer for a further 3-4 mins until it is cooked through. Sprinkle with parsley, if using.

Nutrition per serving:

 327 kcalories, protein 35g, carbohydrate 11g, fat 16 g, saturated fat 4g, fibre 1g, sugar 7g, salt 0.58 g

(Recipe from Good Food magazine, May 2007)