Waddup Food Tuber's. Mr Oliver here. I hope you're all very, very well.
We're going to do a beautiful, delicious, quick,nutritious dish.
Gorgeous, char-grilled escalope of pork, amazing marinated new potatoes with super greens.
It's a really gorgeous and healthy dish. I think you're going to love it.
So, lets do it. I've got some lovely free-range pork
It's one of the more affordable high welfare meats. It's low in saturated fat. Which is good.
It's quite lean. I want t show you a way of tenderizing the meat. So, just get
yourself a little bit of grease-proof paper, just going to put this over like this. Give it a nice little bash up,.
It's tenderized it, and it's also allowed it to cook quicker. It's going to be great. I'm going to
flavour it very simply. I am using my pestle and mortar, I'm going to go in with some thyme,
but you could use rosemary, or any other woody herb. I'm going to go in with a little
salt and a little pepper, got a clove of garlic here as well
And I'm just going to bash that up.
and then add a little olive oil.
Tablespoon.
Four little scrapes of lemon zest
so that, we're just going to put onto our pork, have a little bit of a rub up
That's mega flavour right there.
Just a little portion, very nice.
Okay, next up. I've got some lovely new potatoes here. Per person, sort of four/five. About 100 grams.
New Potatoes are great. All the vegetables vitamin C is in the skin so boil the water first
and then plop those potatoes in.
I've got a bunch of mint here , and the stalks. That goes into the water.
To get absorbed in there straight away.
Very, very nice.
What I'm going to do guys is a really, really simple dressing.
I only need literally half a lemon for this,
and squeeze that into our bowl.
This mint here, the centre leaves are like kinda beautiful. They're more like a salad leaf.
Pick those out
and then just rip the bigger leaves off.
and I'll put them into the dressing.
Half a chille. Beautiful.
And then one tablespoon of Extra Virgin Olive Oil. Pecorino.
Just literally 20 grams in there.
And that'll season it instead of salt.
It's going to be gorgeous.
So, lets talk about the beautiful veggies.
I'm using frozen peas because they're pipped and frozen so quickly, so they're full of nutrients. Delicious.
This is eighty grams of sprouting broccoli.
That's one of your five a day.
Then eighty grams of frozen peas, goes in. It's one of your five a day. And broad beans as well.
We're looking good guys.
Here's the really cool thing about nutrition. Lets take the peas and the broad beans,
They're really high in Vitamin K.
Great for your bone health.
Nice strong bones.
And really good for your blood health as well.
Okay, their fat soluble nutrients.
This bit is geeky - but wait for it.
So a little bit of olive oil in your dressing, that makes them taste delicious, also helps you
absorb more of that goodness. And then you've got Vitamin C in the potatoes and the veggies as well,
and that needs
acid. The lemon juice helps you absorb more vitamin C. basically what I'm telling you guys,
is that a lovely dressing
in moderation, which this is, on your salad or your veggies
is a really, really healthy good thing, and it makes your food taste better.
Boom.
Now, this only needs two minutes cooking. I'm going to drain this, this griddle pan is nice and hot.
We've got no oil on this griddle pan at all, completely dry OK.
This is lightly oiled, that's all you need, then we go in with our pork, into the pan
push it down so it gets the benefits of those beautiful barmarts. Fantastic.
That's going to take a minute each side. So, I'm going to put my veggies
into this bowl. I'm going to remove the mint stalks,
that my friends is a salad in it's own right.
Just dress them up now,
Really, really, really nice.
Gorgeous colours.
Just very, very beautiful.
Now, we do not want to overcook this pork.
Okay so now. Come, come and have a look at this.
We've got lovely charring there.
We'll move it to the other side. One minute. Maximum.
The pork is done.
Look how juicy that still is.
So we'll just lay that on top.
And some of those lovely mint leaves
over the top.
And then last but not least, we only put twenty grams of Pecorino into dress and season those
veggies.
So you can do a little bit over the top,
The Pecorino works so well,
with those lovely veggies.
Look at that.
Wowzers.
Juicy.
Still charred.
The mint,
Pecorino, chille and the lemon just makes the pork work so, so, so well.
Really, really healthy.
So guys if you want more healthy recipes click on the link below or go to jamieoliver.com
and there's loads and loads of new healthy recipes that you can get stuck into.
If you like this recipe give us a thumbs up.
Until next time, take care.