Fruity pork steaks
This winter warmer is quick, delicious and packed with healthy ingredients - all it needs is a dollop of mash
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 22 mins
Low-fat
- Dust the pork steaks with the Chinese five-spice powder. Heat half the oil in a frying pan and fry the pork for about 3 mins on each side until browned and cooked through. Transfer to a plate.
- Add the remaining oil to the frying pan, reduce the heat slightly, then fry the onion wedges for 2 mins. Add the apples and cook, stirring occasionally, for another 3 mins.
- Add the redcurrant jelly to the pan, followed by the vinegar and then the stock. Bring to the boil and simmer rapidly, uncovered, for 8-10 mins until the sauce is slightly syrupy and the apples are tender. Gently reheat the pork in the sauce, turning to glaze each side.
Sticky pineapple pork
Fry the spice-dusted pork as above, then after you've added the onions, replace the apples with 140g pineapple chunks. Stir in the vinegar with 2 tbsp honey and 1 tbsp dark soy sauce, then return the pork to the pan to re-heat and glaze.
304 kcalories, protein 33g, carbohydrate 25g, fat 9 g, saturated fat 2g, fibre 3g, sugar 24g, salt 0.79 g
Recipe from Good Food magazine, February 2010.
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http://www.bbcgoodfood.com/recipes/230604/
http://www.bbcgoodfood.com/recipes/230604/
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Ingredients
- 4 boneless pork loin steaks , trimmed of any fat
- 2 tsp Chinese five-spice powder
- 1 tbsp sunflower oil
- 1 large red onion , cut into thin wedges through the root
- 4 red apples , cored and cut into eighths
- 2 tbsp redcurrant jelly
- 1 tbsp red wine vinegar or cider vinegar
- 200ml chicken stock
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Good with bacon or thick slices of ham and, although not traditional, splendid with fish
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 22 mins
Low-fat
Ingredients
- 4 boneless pork loin steaks , trimmed of any fat
- 2 tsp Chinese five-spice powder
- 1 tbsp sunflower oil
- 1 large red onion , cut into thin wedges through the root
- 4 red apples , cored and cut into eighths
- 2 tbsp redcurrant jelly
- 1 tbsp red wine vinegar or cider vinegar
- 200ml chicken stock
304 kcalories, protein 33g, carbohydrate 25g, fat 9 g, saturated fat 2g, fibre 3g, sugar 24g, salt 0.79 g
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