Pork medallions with peppers

Method
Prep:40min  ›  Cook:25min  ›  Ready in:1hr5min 

1. Put the rice in a saucepan and pour over the boiling water. Bring back to the boil, then reduce the heat to low. Cover and simmer for about 15 minutes, or according to the packet instructions, until the rice is tender and all the water has been absorbed.
2. Meanwhile, peel the oranges and cut them crossways into slices about 1 cm (½ in) thick. Stack the slices 3 or 4 at a time and cut into quarters. (If possible, use a chopping board with a well to catch the juices.) Set the orange slices and juice aside.
3. Heat the oil in a large non-stick frying pan over a moderately high heat. Cook the pork medallions, in batches, for 2–3 minutes on each side. Remove the meat with a draining spoon and set aside.
4. Reduce the heat to moderate and add the onion, pepper strips, carrot and garlic to the pan. Cover and cook, stirring frequently, for 5–6 minutes or until the vegetables start to soften. Add 2 tbsp water, then the measured orange juice and the balsamic vinegar. Stir well to mix. Cover and cook for 3–4 minutes or until the vegetables are tender.
5. Return the pork to the pan. Add the olives, orange slices and their juice and the basil leaves. Cook for 1 minute to reheat the pork, stirring well. Taste and add salt and pepper, if needed.
6. To serve, divide the rice among 4 warmed plates and place the pork medallions and vegetables on top. Drizzle over any juices in the pan and serve.

Another idea

For lamb with peppers and Puy lentils, use lean lamb neck fillets or boneless lean lamb leg steaks, beaten thin, instead of pork fillet, and substitute 250 g (8 ½ oz) Puy lentils, cooked according to the packet instructions, for the rice. Omit the basil and flavour the lamb with ½ tsp chopped fresh rosemary.

Plus points

Wild rice comes from North America. It is not a true rice, but the seeds of a wild aquatic grass. It is gluten-free, like the basmati rice it is mixed with here, and contains useful amounts of B vitamins, particularly niacin, as well as dietary fibre.

Each serving provides

Excellent source of niacin, vitamin A, vitamin B1, vitamin B6, vitamin B12. Good source of folate, vitamin B2. Useful source of iron, potassium, selenium, zinc.