Stewed Orange Bananas
A tasty low fat meal and a really good source of iron and zinc.
Low in fat and sodium, this dish also provides iron and zinc, and of course, plenty of potassium from the oranges and bananas.
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Juice of 4 oranges (250 mL or 1 cup liquid)
Zest of 1/2 an orange, finely shredded
2 tablespoons brown sugar
3 bananas, peeled and sliced
2cm thickness on the diagonal
500 g lean grilled pork cutlets, fat removed
Wilted English spinach
To make the sauce, combine the orange juice, zest and sugar in a small frypan and bring to the boil over a medium heat stirring to dissolve the sugar. Add the banana pieces and reduce the heat to low.
Cook the bananas for 1-2 minutes to soften them and then turn the heat off and let the bananas cool in the syrup for 5 minutes before spooning.
| Recipe | Stewed Orange Bananas with Pork |
| Servings | 4 |
| per serve | |
|---|---|
| Energy | 1123kJ |
| Protein | 28g |
| Fat - Total | 5g |
| - Saturated Fat | 2g |
| Carbohydrate | 26g |
| Sodium | 89mg |
| Fibre | 2g |
| Iron | 2mg |
| Zinc | 3mg |
