Pork makes a tasty dish, and is usually reasonably priced. If you’ve had a busy day you may not want to spend too long in the kitchen cooking dinner, so this recipe suggestion – ready in about 30 minutes – may be just what you are looking for! It uses pork medallion and makes a good alternative to chicken.
2 tsp 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 alternative butternut squash noodles)
Courgetti, also known as courgette spaghetti or zoodles, refers to courgette that has been cut into ribbons using a spiralizer, julienne peeler or sharp knife. Offering a similar texture to spaghetti, it provides a healthy alternative to pasta with significantly fewer calories. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette/zucchini (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.
1. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes.
2. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes.
3. 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.
4. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste.
5. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute.
6. Serve the pork and sauce with the courgetti.
Nutrition Per Serving
29g protein, 8.5g carbohydrate, 18g fat, 3.5g fibre and 0.3g salt.
From original idea here
You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.
All the best Jan