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Lemon and garlic roast pork with vegetables
Nutrition content per serve*
Energy: 297 calories (1,244kJ) | Protein: 33.2g | Carb: 11.3g | Sugar: 9.2g | Total fat: 11.9g | Sat fat: 2.3g | Fibre: 6g | Sodium: 654mg | Serves 4 | Total time: 2 hours
Ingredients:
- 4 garlic cloves, smashed^
- 2 tbsp olive oil
- 1 tbsp fresh oregano, chopped
- 1 tbsp fresh thyme, chopped
- 1 tsp paprika
- 1 tsp sea salt
- 1 tsp pepper, coarsely ground
- 1 tbsp lemon juice, freshly squeezed
- ½ tbsp lemon zest, finely grated
- 500g pork tenderloin fillet, trimmed
- 1 small broccoli head, chopped
- 1 small cauliflower head, chopped
- ½ medium butternut pumpkin, chopped
- 2 large carrots, chopped
- 1 red onion, thinly sliced
- 2 tbsp fresh parsley, finely chopped
Directions:
- Preheat the oven to 180°C fan forced. Line a roasting pan with foil and an oven-safe wire rack.
- Add the garlic, olive oil, oregano, thyme, paprika, salt, pepper, lemon juice and zest to a zip-lock bag and mix it all together. Reserve half a cup of the marinade for the vegetables.
- Place the pork loin into the zip-lock bag and toss with the marinade, making sure the pork is fully covered. Close the bag and marinate for at least 1 hour in the refrigerator.
- Toss vegetables (except onion) with the reserved marinade and arrange around the sides of the roasting pan.
- Place the pork on the wire rack in the centre of the roasting pan and place in the oven for 15 minutes.
- Turn the vegetables, add the onion, and roast for another 15-30 minutes (until vegetables and pork are cooked through and golden).
- Remove the roasting pan from the oven and leave it to rest, covered with foil, for 10-15 minutes before slicing.
- Slice the pork, serve with the vegetables and garnish with fresh parsley.
Why it’s good for you:
- Lean pork is a great source of protein, B vitamins, phosphorus, potassium and zinc. When consumed in moderation (up to three meals per week), pork is a healthy addition to a well-balanced diet.
- The inclusion of five different vegetables provides healthy carbohydrates, as well as fibre and antioxidants for good digestive health and reduced inflammation.
All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.
* Approximate values from Xyris Foodworks software
^Smash the garlic cloves by placing the side of knife on unpeeled garlic clove. Hit firmly with palm of hand so the garlic bursts open slightly but mostly stays intact.