Pork Medallions with Apple Pan Sauce and Roasted Cauliflower
Golden pork coins with a garlicky apple pan sauce, alongside caramelised roasted cauliflower — fork-friendly and on the table in 35 minutes.
Fits Celiac, Hashimoto's, PCOS and 13 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 450 g pork tenderloin, sliced into thick medallions
- 1 head cauliflower, cut into florets
- 4 tbsp olive oil
- 1 apple, grated, for the sauce
- 2 tbsp apple cider vinegar
- 3 cloves garlic, minced
- 4 sprigs fresh thyme
- ¾ tsp salt
- ¼ tsp black pepper
Method
- Preheat the oven to 425°F and toss the cauliflower with half the oil and salt.
- Roast the cauliflower until deep golden at the edges.25 min timer
- Season the pork and sear in the rest of the oil until browned and cooked through, about 145°F.7 min timer
- Rest the pork while you add garlic, thyme, apple and vinegar to the pan.5 min timer
- Simmer the sauce until thick and glossy, then spoon it over the pork.3 min timer
Why it works
- Hashimoto's thyroiditis: Naturally gluten-free and soy-free: the sauce gets its sweetness from grated apple, not sauce mixes.
- Celiac disease: No flour or breadcrumbs anywhere — the pan sauce thickens from grated apple alone.
- Type 2 diabetes: Protein-forward plate of pork and roasted cauliflower, with no added sugar or refined starch.
- Wheat allergy: Pork seared straight in olive oil, seasoned with herbs, garlic and salt — no coatings.
- Gluten-free: Everything from the spice shelf and the produce aisle, with no sauces or stocks to check.
- Kid (4–12): Mild seasoning in the base, with the sauce kept on the side so it doubles as a dip.
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?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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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, Keto recipes, Low-GI recipes, Paleo recipes, Gluten-free dairy-free recipes.