Crusted Pork Steak with Apricot Sauce

Difficulty | Serves 6 | Book 7

Crusted pork with apricot Symply Too Good cookbook 7

CRUST:
1½ cups Panko breadcrumbs
⅓ cup onion finely diced
1½ teaspoons dried rosemary
1 teaspoon crushed garlic (in jar)
½ cup dried apricots small dice
½ cup skim milk
2 tablespoons (30g) Flora® Light margarine melted
6 x 150g very lean pork loin steaks
cooking spray
SAUCE:
1½ cups apricot nectar
1 teaspoon crushed garlic (in jar)
2 tablespoons sweet chilli sauce
2 teaspoons salt-reduced chicken stock powder
1 teaspoon soy sauce 43% less salt
1½ tablespoons cornflour

Per servePorkLambChicken
FatTotal5.7g13.9g5.7g
Saturated1.6g5.0g1.5g
Fibre2.1g2.1g2.1g
Protein40.1g45.8g37.4g
Carbs32.9g32.9g32.9g
Sugar15.2g15.2g15.2g
Sodium380mg414mg372mg
Kilojoules1440(cals 344)1841 (cals 440)1393 (cals 333)
GI RatingMediumMediumMedium

Method

Preheat oven 180º fan forced.

  1. Crust: Place breadcrumbs, onion, rosemary, garlic and dried apricots in a medium size mixing bowl and combine well.
  2. Combine milk with melted margarine then pour into bowl. Combine ingredients together well, use your hands to mix if needed. Leave to one side.
  3. Assemble: Fry chops in a large non-stick frypan that has been coated with cooking spray for 1 minute on each side.
  4. Divide bread mix into 6 equal amounts then top each chop with mixture pressing firmly over chop. Place onto a flat baking tray that has been coated with cooking spray and bake for 20 minutes or until pork is cooked through.
  5. Sauce: Combine all ingredients in a medium size saucepan. Whisk until cornflour is mixed into liquid then stir continuously until sauce boils.

Variations: Replace pork with 6 x 150g very lean lamb leg steaks or 6 x 150g skinless chicken breasts.

Dietitian's tip

Lean trimmed pork is a healthy source of protein, vitamins including thiamine, niacin, B6, B12, riboflavin and minerals, selenium, zinc, as well as omega-3 fatty acids.

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