Name: Pan fried pork and mushroom
Prep time: See below for total cook and prep time
Cook time: 30 minutes
Yield: 4
Ingredients: Low-calorie cooking spray; 360g lean pork tenderloin fillet, visible fat removed, thinly sliced; 600g mixed mushrooms, sliced; 6 shallots, peeled and halved, or 2 medium onions, cut into wedges; 2 garlic cloves, crushed; 3 sprigs of fresh rosemary, leaves finely chopped, plus sprigs to serve; 300ml reduced salt chicken or vegetable stock; 300g green beans, trimmed and halved; 600g swede, peeled; 4 tbsp fat-free unsweetened natural Greek yoghurt, whisked

The delicious combination of pork fillet, mushrooms, and veg, alongside a flavourful swede mash, creates a warming dish ready in only 30 minutes. This recipe was selected in partnership with Slimming World.

Serves

Prep

See below for total cook and prep time

Cook

30 minutes

Nutrition information

Each 635g serving contains (includes serving suggestion)

KCal: 254
Carbs: 19.0g
Fibre: 7.0g
Protein: 36.0g
Fat: 3.0g
(Low)
Saturates: 1.2g
(Low)
Sugars: 11.0g
(Low)
Salt: 0.08g
(Low)
Fruit/Veg Portion: 4

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Ingredients

Low-calorie cooking spray
360g lean pork tenderloin fillet, visible fat removed, thinly sliced
600g mixed mushrooms, sliced
6 shallots, peeled and halved, or 2 medium onions, cut into wedges
2 garlic cloves, crushed
3 sprigs of fresh rosemary, leaves finely chopped, plus sprigs to serve
300ml reduced salt chicken or vegetable stock
300g green beans, trimmed and halved
600g swede, peeled
4 tbsp fat-free unsweetened natural Greek yoghurt, whisked

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Method

Step 1

Spray a wide, non-stick frying pan with a couple of pumps of low-calorie cooking spray and place over a medium-high heat. Add the pork and fry for 2-3 minutes, or until lightly browned, turning halfway. Transfer to a plate.

Step 2

Wipe out the pan, add the mushrooms and shallots or onions, and stir-fry for 5 minutes. Return the pork to the pan and stir in the garlic, rosemary and stock. Bring to the boil, then reduce the heat to low and simmer for 10-12 minutes, or until the pork is fully cooked through and the mushrooms are tender. Meanwhile, steam the green beans for 5-6 minutes.

Step 3

Lightly season the pork mixture with pepper, then remove from the heat and stir in the yoghurt. Scatter over the rosemary sprigs and serve with the green beans and swede mash.

Recipe tips

This is delicious with swede mash. Boil peeled, chopped swede until tender, then season with pepper and mash.

You can use plain unsweetened yoghurt of your choice. However, this will change the nutritional information and texture of the dish.

Pan fried pork and mushroom