This is a quick, simple meal that can be made in around 20 minutes, so it’s great if you don’t have much time. You can also freeze individual portions (just don’t do the rice – make that fresh when you reheat the meal) which will mean you have a ready-to-go meal another day when you’re in a rush or just can’t be bothered to cook.
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
- 4 large or 8 small pork medallions (or four pork loin steaks with all the visible fat cut off) (P)
- 500mls passata (S)
- low-calorie spray oil (F)
- 1 large onion (S)
- 1 large clove garlic (or 2 small cloves) (S)
- 1 large pepper (any colour you like) (S)
- half a medium-large courgette (S)
- a dozen medium-large closed-cap mushrooms (S)
- large handful of baby spinach leaves (S)
- a squeeze of lemon juice
- 1 tbsp balsamic vinegar (F)
- 1 tsp Worcestershire sauce (F)
- 1 tbsp tomato puree (F)
- 1 tsp dried mixed herbs (F)
- 1/2 tsp paprika (and another 1/2 tsp for the rice) (F)
- 1/2 tsp cumin (F)
- 1 tsp smoked paprika (F)
- salt and pepper (F)
- 300g rice (F)
- water (F)
- Pop the rice into a pan and add twice as much boiling water. Put the lid on the pan and leave it to cook on a medium heat.
- Coarsely chop the vegetables and mince the garlic, and sauté them in a little low-cal spray oil.
- When the garlic is turning the colour of cappuccino, add the passata, balsamic vinegar, Worcestershire sauce, tomato puree, herbs, paprika, and the cumin.
- Season the pork with the salt, pepper, and smoked paprika, and pound it down with your fists to tenderise.
- Pop the pork in a pan with a little low-cal spray oil. It should only take 5 or 6 minutes to cook.
- Squeeze the lemon juice over the baby spinach, season with salt, and add to the ragout – it will only take about 5 minutes to wilt, so only add it 5 minutes before the end of cooking time.
- Sprinkle 1/2 tsp of paprika on the rice and gently stir through to create a marbled effect.
- Serve up and enjoy!
This is a very versatile recipe, and you can add any manner of vegetables you fancy (I also added rocket (S) and watercress (S) because it was in the bag with the baby spinach). It’s already packed with speed food, but you can add even more if you want to. And if you want to, you can always add a dollop of fat free natural yoghurt (F), fat free natural fromage frais (F), or reduced fat sour cream (approx 1 syn per tbsp) for some cool creaminess.
I loved this dish – it was absolutely gorgeous, if I say so myself! And as I made several portions of it, I have popped a few in the freezer to eat at some time in the future when I can’t be bothered cooking (or just fancy some more paprika pork!).