Department of Health & Human Services
Premiers Active April

Recipe of the Week: Five-spice Hoisin Pork with Cauliflower

Give your family an extra dose of vegetables with this easy recipe. This transformed cauliflower provides a perfect, smooth base for the flavours of the hoisin pork, and the crispness of the steamed vegetables and can easily be introduced to many other dishes. Add some herbs, spices or ginger for an extra hit of flavour.

Preparation time: 10 minutes
Cooking time: 30 minutes
Serves: 4

Ingredients

  • 2 tsp hoisin sauce
  • 2 cloves garlic
  • 2 tsp Chinese five-spice
  • Freshly ground or cracked black pepper, to taste
  • 1 large pork tenderloin fillet (500gm), trimmed of fat and silver
  • 1 small cauliflower, finely chopped
  • 2 cups low-fat milk
  • 2 cups water
  • 2 tbs reduced-fat cream cheese
  • 6 carrots, peeled and cut into fingers
  • 2 bunches broccolini, ends trimmed
  • 1 tbs spring onion (including green top), chopped, to serve

Cooking method

  1. Preheat oven to 200°C (180°C fan forced).
  2. Combine hoisin, garlic, five-spice and black pepper in a cup.
  3. Place pork in a small baking dish, spoon marinade over pork and toss to coat; tuck tail end of pork under for an even thickness. Bake uncovered in oven for 20 – 25 minutes until brown and just cooked through.
  4. Place cauliflower in a medium sized saucepan with milk and water. Bring to the boil and simmer for 15 minutes until cauliflower is tender. Drain, reserving milk mixture, then return cauliflower to the hot pot (off the heat). Mix through cream cheese and pepper. Mash the cauliflower with a potato masher, adding up to 1/2 cup reserved milk mixture to achieve your desired consistency.
  5. Place carrot and broccolini in a steaming basket over a medium saucepan of boiling water; steam, covered, for 5 – 7 minutes or until carrots are tender but broccolini remains bright green.
  6. Remove pork from oven, cover with foil and allow to rest for 5 minutes.
  7. Slice pork thinly across the grain, reserving pan juices.
  8. To serve, divide cauliflower mash, broccolini, carrots and pork between plates; spoon pan juices over pork, sprinkle with chopped spring onion and serve immediately.

Hint

If time permits, cover dish and refrigerate the pork to marinate for 30 minutes to overnight.

Variation

Carrots and broccolini may each be microwaved separately in a covered dish with 2 tablespoons water on HIGH (100%) for 4 – 6 minutes, stirring after 2 minutes.

Nutrition information

per serve per 100g
Energy 1551 kJ 230 kJ
Protein 53.7 g 8 g
Fat, total 5.7 g 0.9 g
— saturated 2 g 0.3 g
Carbohydrate 19.9 g 3 g
— sugars 17.9 g 2.7 g
Sodium 896.3 mg 133.5 mg
Fibre 11.4 g 1.8 g

 

Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:06 pm

Register

Yourself today!

Daily Activity Tips

Exercise shouldn't be a chore. Make it fun, mix it up and keep it exciting. Try new activities such as surfing, dancing or pilates. By keeping it fun, you are more likely to keep doing it.

Upcoming Events

Kids Hot Shots Tennis

June 30 @ 4:30 pm5:30 pm
Gracedale Park Tennis Club - 40 Gracedale Avenue
East Ringwood

Crew Rowing – Come & Try on Albert Park Lake

July 2 @ 10:00 am11:30 am
Y Rowing Club - 34-36 Lakeside Drive
View More

© Department of Health & Human services, State Government of Victoria
https://www.activeapril.vic.gov.au/news/recipe-of-the-week-five-spice-hoisin-pork-with-cauliflower/
Privacy Statement: https://www.activeapril.vic.gov.au/privacy-policy/
Copyright & Disclaimer Notice: https://www.activeapril.vic.gov.au/copyright-disclaimer/