CREAMY PEAR PORK PREP 10 MINS COOK 50 MINS SERVES 4 AS A MAIN
PREP 20 MINS COOK 50 MINS SERVES 6 AS A MAIN
2 Tbsp olive oil
400g pork loin steak, trimmed
of fat, cut into strips
Freshly ground black pepper 2 brown onions, sliced
2 cloves garlic, crushed
Small bunch sage, leaves chopped 2 Tbsp plain flour or gluten-free
plain flour
500ml bottle apple or pear cider 2 pears, unpeeled, cored and each
cut into 8 slices
100ml light thickened cream 2 (70g) crusty bread rolls or glutenfree rolls, broken into pieces 1 bunch of broccolini, steamed,
to serve 1 Heat half of the oil in a medium heavy-based saucepan or flameproof casserole dish over high heat. Season the pork with pepper and add to the pan. Cook, turning often, for 3-4 minutes or until golden brown. Transfer to a plate. Reduce the heat to medium and add the remaining oil and the onion to the pan. Cook, stirring occasionally, for 8-10 minutes or until the onion softens. Add the garlic and cook, stirring, for 1 minute.
2 Add the sage and flour to the pan and cook, stirring, for 1 minute. Increase the heat to high and pour in the cider. Simmer for 4 minutes. Return the pork and juices to the pan. Reduce heat to medium-low and cook, covered, for 10 minutes. 3 Add the pear slices to the pan and stir well. Cover and cook for a further 10 minutes. Stir through the cream and add season with pepper. Divide between serving bowls and serve with crusty bread and broccolini.
Nutrition info
PER SERVE 2060kJ, protein 31g, total fat 17g (sat. fat 5g), carbs 40g, fibre 7g, sodium 266mg • Carb exchanges 2½ • GI estimate medium • Gluten-free option
PER SERVE 1750kJ (lower-carb option), protein 28g, total fat 16g (sat. fat 5g), carbs 26g, fibre 7g, sodium 106mg • Carb exchanges 1½ • GI estimate low • Gluten-free option
3 Tbsp olive oil
600g skinless chicken breast
fillets, trimmed of fat
Freshly ground black pepper 2 brown onions, 1 roughly
chopped, 1 sliced
100g tomatoes
100g fresh ginger, roughly
chopped
3 cloves garlic
1 tsp ground turmeric
1 Tbsp ground cumin
1 Tbsp ground coriander
1 Tbsp ground cinnamon
1 large butternut pumpkin,
deseeded, cut into large chunks 600ml salt-reduced chicken stock
or gluten-free stock
2 Tbsp light brown soft sugar 2 Tbsp red wine vinegar
100g dried cherries or dried
cranberries
1 small red onion, finely chopped Zest of 1 lemon
Handful small mint leaves
100g reduced-fat feta, crumbled 2 cups cooked couscous
6 Tbsp fat-free natural yoghurt
1 Heat 2 Tbsp of the oil in a large heavy-based saucepan over medium-high heat. Season the chicken with pepper and add to the pan. Cook, turning occasionally, or until browned all over. Transfer to a plate.
2 Place the chopped onion, tomatoes, ginger and garlic in the bowl of a small food processor. Cover and process until a rough paste.
3 Heat the remaining oil in the saucepan over medium heat. Add the sliced onion and cook, stirring occasionally, for 7-8 minutes or until the onion softens. Add the turmeric, cumin, coriander and cinnamon and cook, stirring, for 1 minute. Add the tomato mixture and cook, stirring, for 2 minutes.
4 Return chicken to pan with pumpkin, stock, sugar and vinegar. Bring to a simmer over medium heat. Reduce heat to medium-low and simmer for 30 minutes until the chicken is cooked through.
5 Use tongs to transfer the chicken to a dish. Stir the cherries into the pan. Continue to simmer the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season with pepper. 6 To serve, combine the red onion, lemon zest, mint and feta in a bowl. Scatter over the dish and serve with the couscous and yoghurt.
Nutrition info
PER SERVE 2050kJ, protein 35g, total fat 15g (sat. fat 4g), carbs 50g, fibre 7g, sodium 516mg
• Carb exchanges 3½
• GI estimate medium
GFO LCO
PER SERVE (lower-carb option) 1580kJ, protein 34g, total fat 15g (sat. fat 4g), carbs 23g, fibre 7g, sodium 556mg • Carb exchanges 1½ • GI estimate low • Gluten-free option
60g light margarine
2 brown onions, finely
chopped
2 thyme sprigs, leaves picked 300g button mushrooms
(or a combination of mushrooms), sliced
300g arborio rice
1L (4 cups) salt-reduced chicken
stock or gluten-free stock 500ml (2 cups) water
200g skinless cooked chicken
breast, cut into chunks
Freshly ground black pepper 1 small bunch flat-leaf parsley,
finely chopped
50g grated parmesan, plus extra
to serve (optional) 12 asparagus spears, steamed,
to serve
12 broccolini stalks, steamed,
to serve
3 large carrots, sliced, steamed,
to serve
1 Heat the margarine in a large heavy-based saucepan over low heat. Add the onion and cook, stirring occasionally, for 10 minutes or until the onion is very soft. Stir in the thyme and mushrooms. Cook, stirring often, for 5 minutes. Add the rice and stir to coat.
2 Ladle in a quarter of the stock and continue cooking, stirring occasionally and topping up with more stock as it absorbs (you may not need to use all the stock). 3 Once most of the stock has been absorbed and the rice is nearly cooked, add the chicken and stir to warm through. Season well with pepper and stir in the parsley and parmesan. Serve scattered with extra parmesan, if you like.
Nutrition info
PER SERVE 1580kJ, protein 22g, total fat 9g (sat. fat 4g), carbs 47g, fibre 7g, sodium 664mg • Carb exchanges 3 • GI estimate medium • Gluten-free option