Golden Pork Medallions with Lemon-Herb Rice and Roasted Asparagus
Pan-seared pork medallions with garlicky roasted asparagus over lemony brown rice.
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Low-GI
- Sheet pan
- One pan
- Gluten-free dairy-free
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Ingredients
- 1 lb pork tenderloin, cut into 1 ½-inch medallions
- ¾ cup brown rice
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 1 lemon, zest and juice
- 1 tbsp fresh thyme, leaves
- 1 bunch asparagus, trimmed
- ¾ tsp salt
- ¼ tsp black pepper
Method
- Simmer the brown rice in salted water until tender.40 min timer
- Sear the pork medallions in olive oil until deeply golden.4 min timer
- Cook the medallions through, juices running clear.5 min timer
- Lift the pork out, then roast the asparagus with garlic until crisp-tender.10 min timer
- Stir lemon zest, thyme and a squeeze of juice into the rice.
- Spoon the garlicky pan juices over the pork and serve.
Why it works
- PCOS: Protein-forward pork with brown rice and asparagus, no sugar in the pan sauce.
- Gluten-free: Naturally gluten-free plate: pork, rice, asparagus and lemon, seasoned with thyme.
- Anti-inflammatory: Olive oil, lemon and thyme do the seasoning; the whole plate is pan-seared and roasted.
- Hashimoto's thyroiditis: Gluten-free throughout with no soy; flavour comes from garlic, lemon and fresh thyme.
- No spicy food: Gentle seasoning only: garlic, lemon and thyme, with black pepper kept light.
- Picky eater: Simple, familiar pieces of pork with plain rice; the lemon drizzle stays on the side.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.