4 portions. Maximum cost: £13.90 for all fresh ingredients,
Total cooking time: 45 minutes,
- Prep time: 20 minutes,
- Cooking time: 20 to 25 minutes,
Equipment used: 1 frying pan, 1 saucepan, 1 food processor (optional)
Original recipe: Jamie’s 15-Minute Meals Crispy Parma pork, minted courgettes & brown rice
Pork is probably my favourite meat and pork fillet my favourite cut because it is so versatile and so cheap. This features regularly on our dinner table because it is genuinely that tasty, plus is quick and easy to put together (I’ve only listed it here as “medium” difficulty because it is a little bit of a faff to assemble the parcels).
Technically a 15 minute meal but anyone who has tried to cook one of these in the allocated time will know it’s near impossible. The original recipe cuts corners by using pre-cooked brown rice however this only takes 20 minutes to cook from scratch (and will save you a bit of cash whilst doing so).
If you’re opting for low carb / carb free meals, simply omit the rice and increase the number of courgettes used (or add another veg such as tenderstem broccoli.
(Original recipe in bold font)
1: Start by getting that oh-so-labour intensive rice cooking – Brown rice takes around 20 minutes (plus extra time required for rinsing). Alternatively, you can use pre-cooked rice as Jamie has.
Measure out 60g of rice per person (240g in total) and rinse in cold water. To cook, add the rice to an empty saucepan or casserole style pot and add 140ml of cold water. Add a spinkle of salt and bring the water to the boil. When boiling, pop the lid on, turn down the heat and allow to simmer for 20 minutes. (If hungry, increase the quantities to 75g of rice per person (300g in total) and use 175ml of water.
2: Prepare the veg (you can use the same chopping board afterwards for the meat). Start by slicing your courgettes as thinly as possible (alternatively use a food processor) and set aside.
3: Squash the garlic cloves using the flat side of your knife and set aside
4: Thinly slice your chilli and mint, set aside
5: Finally, cut your pork fillet into even-sized medallions (or discs) – Jamie specifies 8 however I actually had 10 plus the smaller, slightly mangy ends. Although these don’t look as pretty, they taste just as good.
To prepare the parcels; Make a slit in the centre of each medallion. Cut the feta into 8 (or 10) pieces and poke these into the slits in the pork, then sprinkle with a little black pepper and wrap each piece with 1/2 slice of Parma ham. Flatten with your fist.
6: Blitz sun-dried tomatoes in the food processor (the original recipe calls for sun-dried tomato paste. I couldn’t actually find this so made the above substitution – I think that this worked just as well and means one less additional ingredient floating around in the fridge.)
Put the pork into a pre-heated frying pan, ham side down, with 1 tablespoon of oil – As when cooking scallops, add the first piece of pork to the pan at the “12 o’clock” mark, the next at “2 o’clock” and so on, this way you will know which you added first and when it comes to turning these over you can do so in the same order.
Cook these, turning regularly until golden and cooked through; I left these for 3 to 5 minutes before turning over for another 3 or so minutes, but you can check the middle is cooked by cutting open the little mangy ones made from the ends (making them even more ugly)
Just before these have finished, add the courgettes to a second pan with 2 tablespoons of oil, the squashed garlic and the chilli and mint. Season to taste with salt and pepper, then stir regularly until softened and delicious. (If these are ready before the pork is, just turn off the heat and leave in the pan).
Add the sage leaves to the pork pan and cook with the meat for a further 30 seconds until they crisp up.
Once the pork is cooked through, remove the meat from the pan (along with the sage leaves) and leave to rest for a few minutes on a wooden chopping board, placing a clean tea towel over the top to make sure it doesn’t get cold.
Whilst the courgettes are cooking and meat resting, drain the rice (I always rinse with freshly boiled water from the kettle to make sure this isn’t starchy). Return the pork pan to a high heat, add a splash of water, the sun-dried tomato paste and lemon juice, then tip in the rice and warm through for 1 minute.
To serve, dollop some yoghurt or soured cream onto the rice, dish up the veg, artfully arrange the meat on top and make some pretty patterns with your balsamic vinegar or glaze – Voila!
All prices from Sainsbury’s, Feb 2017,
- 1 pork fillet, usually weighs around 400g (£4.50)
- 50g feta (£2 for a pack of 200g)
- 8 slices of Parma ham or prosciutto (£3 for a packet of 8)
- 1/2 jar sun-dried tomatoes (£2 for a jar)
- 2 big or 3 or 4 small courgettes (90p)
- 1 lemon (35p)
- brown rice, 280g (£1.50 for a 1kg bag)
- 8 fresh sage leaves
- ½ bunch fresh mint
- 5 cloves of garlic (50p)
- 1 fresh red chilli (60p for a bag of 4, so 20p here)
- yoghurt or soured cream, to serve (55p for a large pot)
- balsamic glaze (optional)
View other Jamie Oliver recipes
View other pork dishes