20-minute pork pan-fry

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1. Coat the pork: Cut the pork diagonally into finger-thick slices. Tip the flour and rosemary into a large plastic food bag, add some salt and pepper and the pork, and toss until the meat is well coated.
2. Start cooking: Heat 2 tablespoons of the oil in a large wide frying pan. Add the pork and fry for about 3-4 minutes until nicely browned on both sides, turning once. Remove from the pan.
3. Fry the mushrooms: Heat the remaining oil in the pan, tip in the mushrooms and fry until they start to soften, about 2 minutes. Sprinkle in the garlic and return the pork to the pan with any flour left in the bag. Stir in the stock and bring to the boil. Simmer for 5 minutes or until the pork is cooked.

Make it different

Make a more sophisticated sauce by replacing half the stock with either red or white wine.

288 kcalories, protein 30g, carbohydrate 5g, fat 17 g, saturated fat 4g, fibre 1g, salt 0.42 g

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Ingredients

• 500g pork tenderloins fillet
• 1 tbsp plain flour
• 2 tsp dried rosemary
• 3 tbsp olive oil
• 250g chestnut mushrooms , sliced
• 1 fat garlic clove , finely chopped
• 300ml vegetable stock

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Difficulty and servings

Serves 4

Preparation and cooking times

Cook 20 mins

Ingredients

• 500g pork tenderloins fillet
• 1 tbsp plain flour
• 2 tsp dried rosemary
• 3 tbsp olive oil
• 250g chestnut mushrooms , sliced
• 1 fat garlic clove , finely chopped
• 300ml vegetable stock

288 kcalories, protein 30g, carbohydrate 5g, fat 17 g, saturated fat 4g, fibre 1g, salt 0.42 g

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