Posted on February 27, 2014 by Jenny Cromack

Pork often gets bad press but check out our healthy pork recipes from our very own Delia….aka, Lucy Harrison!

Pork with Braised Red Cabbage & Pears

Kcal 302, Protein 28, Carbs 14 fat  15, Sat 3g
Serves 4
Ingredients
•    500g red cabbage
•    2 ripe pears, peeled and cut into chunks
•    Grated fresh ginger- small amount
•    250ml vegetable stock
•    2 tbsp Organic  balsamic vinegar
•    50g walnuts, roughly chopped
•    450g pork fillet, trimmed of all visible fat
•    2 tsp olive oil
•    2 tsp wholegrain mustard

1.    Boil the pears, ginger, cabbage, stock and vinegar in a pan then reduce heat and cook gentle stirring regulally for 40 minutes
2.    Stir in the walnuts
3.    Split the pork fillet almost in half down its length, then open out like a book. Rub on all sides with the oil and smear with mustard. Grill for 15 mins, turning once, until the pork is browned and just cooked. Cover with foil, rest for 2 mins, then slice and serve with the cabbage.

Pork Fillet With Herbs and Mustard.

Kcal 468, Protein 39g, Carbs 1g, fat  34g, Sat 6g
Serves 6
Ingredients
•    3 pork fillets (350g/12oz each)
•    2 tbsp olive oil
•    2 tbsp Dijon mustard
•    For the herb paste
•    150ml olive oil
•    grated zest of 1 lemon
•    100g fresh flat-leaf parsley
•    50g basil leaves

1.    Preheat the oven to fan 160C/ conventional 180C/gas 4.

2.    Make the herb paste by mixing the olive oil, , parsley, lemon zest and basil in a food processor, adding black pepper to taste.

3.    Trim the pork fillets of any fat, season and brush with the 2 tbsp olive oil.

4.    Heat a frying pan, then sear the fillets over a high heat until nicely coloured all over. Transfer to a roasting tin and roast for 30 minutes.

5.    Brush the roasted fillets with mustard, then smother with the herb paste

6.    Slice the fillets on the diagonal and serve with green veg.

Grilled Pork with Apple & Sage

Kcal 269, Protein 31g, Carbs 16g, fat  9g, Sat 3g
Serves 4
Ingredients

•    1 lemon
•    4 x 140g pieces pork tenderloin
•    2 tbsp sage leaves, roughly chopped
•    3 eating apples, peeled, cored and chopped
•    1 tsp light muscovado sugar

1.    Heat grill to high. Grate the zest from half the lemon and squeeze the juice from both halves. Split the pork fillet down the centre, cutting almost all the way through, and open out like a book. Lift onto a baking tray and season with salt, pepper and the lemon zest. Sprinkle with 1 tbsp of the sage. Grill for 8-10 mins, turning once, until cooked through.
2.    pour the lemon juice into a small pan. Add the apple to the pan with the remaining sage, sugar, salt and pepper. Bring to the boil, stirring, then simmer until soft, about 6 mins. Serve with your favourite green veg