Lean pork contains around 4% fat, so is a good choice if you’re on a diet. The pork medallion is quick to cook and makes a good alternative to chicken.
Each serving provides 315 kcal, 29g protein, 8.5g carbohydrate (of which 7g sugars), 18g fat (of which 7g saturates), 3.5g fibre and 0.3g salt.
Ingredients
2 tsp rapeseed oil
1 very small onion (50g/1¾oz peeled weight), finely chopped
100g/3½oz lean pork medallion, roughly chopped
1 garlic clove, crushed (optional)
100g/3½oz mushrooms, roughly chopped
100ml/3½fl oz chicken stock
3 level tbsp half-fat crème fraîche
1 tbsp chopped fresh chives (optional)
salt and freshly ground black pepper
150g/5½oz courgetti or butternut squash noodles, to serve
Recipe tips
Method
Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes.
Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes.
Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through.
Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste.
Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute.
Serve the pork and sauce with the courgetti.
Recipe Tips
For 400 kcal, increase the pork to 150g/5½oz and the crème fraîche to 4 tablespoons. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette (about 175g/6oz) should give you around 150g/5½oz courgetti. If you don’t have a spiraliser, you can use a vegetable peeler to cut thin ribbons, about 3mm thick, from a courgette, then use a sharp knife to slice them into long, thin strips. Sprinkle the courgetti with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for 2 minutes or steam over a pan of boiling water.
Source: BBC
