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Pork Medallions with Leek and Pearl Barley

Seared pork tenderloin medallions on pearl barley cooked risotto-style with leek, thyme and a little parmesan. 46 g of protein for 514 kcal.

Calories
514kcal
Protein
46g
Fat
14g
Carbs
50g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

  • Gluten
  • Milk
  • Celery
  • Mustard
  • Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Pork tenderloin170 g

    Cut into four thick rounds and pressed flat with your palm. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.

  • Leek120 g
  • Garlic1 clove, about 3 g
  • Cooked pearl barley150 g

    Cooked weight.

  • Chicken stock150 g

    Made up from a cube or a pot.

  • Fresh thymeA few sprigs
  • Dijon mustard1 tsp, about 6 g
  • Parmesan10 g
  • Butter5 g
  • Olive oil spray4 sprays, about 1 g

    Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

  • Black pepperPlenty

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Method

  1. Slice the leek finely and soften it with the garlic and thyme in the butter over a low heat for eight minutes, until it collapses without colouring.

  2. Add the cooked barley and the stock and simmer for five minutes, stirring, until the liquid has been mostly taken up and it looks like a loose risotto. Stir in the mustard and parmesan.

  3. Season the medallions and sear them in a sprayed, very hot pan for two to three minutes a side, until browned and just pink at the centre.

  4. Rest the pork for two minutes and serve it on the barley with a lot of black pepper.

Worth knowing

  • Pearl barley cooked from dry takes forty minutes, so this uses barley cooked ahead, or a pouch. A batch keeps in the fridge for four days.
  • Barley carries the gluten flag; it is a wheat relative. Cooked brown rice does the same job here, gram for gram, with no gluten.

More like this

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.