SERVES: 4
PREPARATION: 10 MINUTES, COOKING: 10 MINUTES
Ingredients:
1 cup (250 g) quick-cooking brown rice
1/2 teaspoon (2 ml) dried red chile flakes
3 teaspoons (15 ml) dried oregano
1/2 teaspoon (2 ml) ground mace or nutmeg
4 cloves garlic, crushed
3 tablespoons (45 ml) olive oil
1 pound (450 g) pork or veal steaks, trimmed of fat
3 onions, cut into wedges
2 red peppers, seeded and cut into thick strips
1/2 cucumber, cut in half lengthwise, thinly sliced
1 cup (200 ml) plain yogurt
8–10 fresh mint leaves, shredded, to garnish
4 lemon wedges, to garnish
Method:
1 Put the rice in a saucepan of boiling water, cover, return to a boil and cook for 10 minutes, until tender (or according to the package instructions). Preheat the broiler to high. Cover a broiler pan with foil.
2 Combine the chile flakes, oregano, mace, garlic and oil in a large shallow dish. Add the pork steaks, turning them in the mixture to coat, then place them on the foil-covered pan.
3 Put the onions and peppers in the dish and turn to coat in the remaining herb mixture. Transfer to the pan. Broil the pork and vegetables for 8 minutes, turning them to make sure they do not burn.
4 Drain the rice and divide it among four plates. Top with the pork, peppers, onions and cucumber, then add a spoonful of yogurt to each serving. Sprinkle with mint and garnish with lemon wedges.
OTHER IDEAS
+ Use finely chopped fresh green or red chilies instead of dried red chile flakes.
+ Serve a large green salad instead of the cucumber and yogurt. Allow 1 large tomato, 1 scallion and a wedge of lettuce per portion.
Each serving provides
428 calories, 30 g protein, 20 g fat (4 g saturated fat), 28 g carbohydrate (8 g sugars), 5 g fiber, 102 mg sodium
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| pork souvlaki with grilled vegetables |
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