Why not have a cheeky bit of pork?

Something about pork really puzzles me. Is there really such thing as healthy pork? Previously I’ve only ever had pork in greasy sausages, fatty bacon and, as many of you probably admire, crackling. Luckily, I’ve never been a massive fan of crunchy pork fat. But even still, having barbecued pork belly can’t be considered low-fat in any circumstances – not that I really used to care.

To my surprise there are (slightly) healthier cuts of pork that can be included in a balanced, healthy diet. This recipe may well be my permanent alternative to bacon. From “Quick cooking for diabetes”, available here.

Tenderloin of pork with pear and potato (serves 4)

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Ingredients

500g (1lb) piece pork tenderloin

2 garlic cloves, cut into slivers

1 tablespoon seasoned flour

1 tablespoon oil

150 ml (1/4 pint) dry cider

500g new potatoes, parboiled

2 pears, quartered and cored

2 thyme sprigs

3 tablespoons light creme fraiche

salt and pepper

steamed vegetables or salad, to serve

Method

  1. Make a few small cuts in the tenderloin with a sharp knife and push a sliver of garlic into each cut. Rub the pork all over with the seasoned flour.
  2. Heat the oil in a frying pan, add the pork and fry for 3-4 minutes over a moderate heat until browned on all sides. Add the cider and simmer until reduced by half.
  3. Transfer the pork and juices to a shallow ovenproof dish with the potatoes, pears and thyme.
  4. Bake the dish in a preheated oven at 200 degrees celsius (400 degrees Fahrenheit or gas mark 6) for 20 minutes or until the pork is cooked through and the potatoes are tender. Stir the creme fraiche through the cooking juices and season to taste with salt and pepper. Serve with steamed vegetables or a salad.

Per serving

430 calories; 43g protein; 42g carbohydrate; 12g fat.

GI rating: Medium.

You may notice that I haven’t added the creme fraiche to my dinner, only because I’m not a massive fan of creamy sauces.

This was such a lovely dinner, and this recipe book is filled with recipes that take around 30 minutes to make. Suits anyone who hasn’t enough time to cook gourmet meals in the evening! It also gives a GI rating in the nutritional information of the recipe, which is very useful if you’re watching your blood sugars!

Pork or no pork, don’t feel like you have to eliminate your favourite foods just because you’re dieting. Just find adaptations – healthier options – and soon enough, you’ll forget about the fattening pork belly you’re missing!

Happy cooking!

Henrietta x

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