Lemon & rosemary pork with chickpea salad

Serves 4

Kcalories 396, protein 40g, Carbs, 23g, fat 17g, saturates 3g, fibre 6g, sugar 3g

Ingredients

Process

• 1 tbsp olive oil
• 2 tsp finely chopped rosemary
• 4 cloves garlic, crushed
• juice and zest ½ lemon
• 4 boneless pork steaks, trimmed of fat
• 1 red onion, finely sliced
• 2 tbsp sherry vinegar
• 2 x 400g/14oz can chickpeas, rinsed and drained
• 110g bag mixed salad leaves

1. 1.      Mix olive oil, rosemary, garlic, lemon juice and zest in a large bowl. Add pork, turn to coat and season well. If you have time marinate in the fridge for 30 mins.
2. 2.      Heat a large non-stick frying pan. Lift the pork out of the marinade, shaking off any excess and reserving the marinade for later. Cook the pork in the pan for 3-4 mins each side or until cooked through. Rest on a plate while you make the salad.
3. 3.      Pour the reserved marinade into the pan with the onion. Cook for 1 min over a high heat before adding the vinegar, plus 3 tbsp water. Bubble down for 1 min, until the onion has softened a little and the dressing thickened slightly. Stir through chickpeas, some salt and pepper and any of the resting juices from the pork. Put salad leaves into a bowl, tip in the pan contents and gently toss, before eating immediately with the pork.

Serves 2

            Kcalories 466, Protein 36g, Carbs 54g, Fat 11g, saturates 2g

Ingredients

Process

• 2 nests medium egg noodles
• 2 tsp cornflour
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp sunflower oil
• 250g/9oz pork tenderloin, cut into bite-sized pieces
• thumb-sized piece ginger, finely chopped
• 2 garlic cloves, finely chopped
• 1 green pepper, deseeded and sliced
• 100g mange tout
• 1 tsp sesame seed

Mexican rice with chipotle pork & avocado salsa

Serves 2

Kcal 687, protein 54g, carbs 66g, fats 22g, sat 6g

Ingredients

Process

• 400g pork shoulder steaks, cut into 3cm pieces
• 2 tbsp chipotle paste
• 2 tsp each ground cumin and smoked paprika
• 1 tsp sugar
• 1 tsp vegetable oil
• 100g basmati rice
• 400g can black beans, drained, rinsed
• 1 avocado, cut into chunks
• 1 small red onion, finely chopped
• handful coriander, roughly chopped
• 1 lime, ½ juiced, ½ wedges
• 2 tbsp pickled jalapeños, slices, rinsed

• Heat oven to 180C/160C fan/gas 4. Toss the pork with 1 tbsp of the chipotle paste, cumin, paprika, sugar and some seasoning. Spread on a baking tray, drizzle with the vegetable oil and bake for 20 mins until tender.
• Meanwhile, cook the rice following pack instructions until just cooked, then drain. Put back in the pan, add the beans and keep warm with a lid on.
• In a small bowl, toss the avocado with the red onion, most of the coriander, remaining chipotle paste and lime juice, then season. Serve the rice and beans with the pork, avocado salsa, jalapeño, lime wedges and remaining coriander.

Pork with braised red cabbage & pears

Kcal 302, Protein 28g, Carbs 14 , Fat 15, Sat 3

• 500g red cabbage, finely shredded
• 2 ripe pears, peeled and cut into chunks
• small piece fresh ginger, grated
• 250ml vegetable stock
• 2 tbsp balsamic vinegar
• 50g walnuts, roughly chopped
• 450g pork fillet, trimmed of all visible fat
• 2 tsp olive oil
• 2 tsp wholegrain mustard