Citrus pork and watercress rolls

Calories: 305  Preparation: 15 mins  Cooking: 15-20 mins  Serves: 4


  • 2 tbsp olive oil

  • 1 onion, chopped

  • 50g chopped no-soak apricots

  • 1 (100g) pack watercress, chopped

  • 50g fresh wholemeal breadcrumbs

  • 2 tbsp pine nuts

  • Zest and juice 1 small orange

  • 8 small thin pork escalopes

  • 100ml dry white wine

  • 3 tomatoes, chopped

  • Pappardellle and watercress noodles (see cook’s tip)


Heat 1 tbsp of the oil in a frying pan, add the onion and sauté for 2 mins. Remove from the heat and stir in the apricots, watercress and cook for 1 min. remove from the heat and stir in the breadcrumbs and pine nuts, along with the orange zest and juice. Mix well.

Place the pork on a work surface and cover with clear film. Lightly bash with the end of a rolling pin until the pork is all the same thickness – about 3mm. Uncover, top with the stuffing mixture, dividing it equally amongst the pork and spreading it all over. Roll up each fillet enclosing the filling to make a neat foil. Secure with cocktail sticks.

Wipe out the frying pan, heat the remaining oil then add the pork rolls. Cook over a medium heat for 5 mins, turning occasionally until the rolls are browned on all sides. Add the wine and tomatoes and bring to the boil. Cover and simmer for 5 mins, then remove the lid and simmer for a further 5 mins until the sauce has reduced and the pork is tender. Simmer for 2 mins. Stir in the tomatoes then cover the pan and cook for 5 mins. Season the sauce to taste before serving.

Fat: 14.5g  Saturated Fat: 2.6g  Carbohydrate: 16.7g  Protein: 26g  Fibre: 3g  Salt: 0.34g

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