Soft Ginger Pork Medallions with Cauliflower Mash
Soft Ginger Pork Medallions with Cauliflower Mash
Portion: 1–2 servings
Protein: ~32 g per serving
Calories: ~260 kcal
Prep time: 10 min
Cook time: 15 min
Ingredients
- 150 g lean pork tenderloin (visible fat removed)
- 1 tsp olive oil (or low-calorie spray)
- 1 tsp grated fresh ginger
- 1 clove garlic, finely minced
- 1 tbsp low-sodium soy sauce
- 1 tsp honey (optional, for flavour balance)
- Juice of ½ lime or lemon
- Pinch of black pepper
For Cauliflower Mash
- 150 g cauliflower florets
- 1 tbsp plain Greek yogurt (high-protein, low-fat)
- Salt and white pepper to taste
Instructions
- Prepare the pork:
Slice pork tenderloin into small medallions (about 1.5 cm thick). Pat dry. - Marinate:
In a bowl, mix soy sauce, ginger, garlic, lime juice, and honey. Add pork and let sit for 10 minutes (or longer if possible). - Cook pork:
Heat olive oil in a non-stick pan over medium heat.
Add pork medallions and cook for 2–3 minutes per side until golden and cooked through.
Avoid overcooking — tender texture is key after bariatric surgery. - Steam or boil cauliflower:
Cook until very soft (about 8–10 minutes), drain, and mash with Greek yogurt, a pinch of salt, and white pepper. - Serve:
Plate cauliflower mash, place pork medallions on top, drizzle any pan juices, and garnish with a little fresh parsley or spring onion.
Bariatric Notes
✅ Soft texture – suitable from Stage 4 onward (after pureed/soft transition).
✅ High protein, low fat, low carb.
✅ Avoid frying or heavy sauces.
✅ Chew thoroughly and eat slowly.
