1 medium apple cored and chopped. 500ml reduced salt vegetable or chicken stock. 4 tsp low-fat spread. 1 garlic clove cr
Pork & garlic bread bake This easy pork bake is full of flavour. Slices of cheesy-topped garlic bread give it a golden, crunchy finish. Serves: 4 adults Preparation time: 20 mins Cooking time: 1½ hrs Ingredients: 2 tsp dried mixed herbs 25g plain flour 1 pinch ground black pepper 450g pork fillet (tenderloin) 1 tbsp vegetable oil 1 large onion chopped 2 celery sticks 1 medium apple cored and chopped 500ml reduced salt vegetable or chicken stock 4 tsp low-fat spread 1 garlic clove crushed 200g French bread stick sliced 20g reduced fat mature Cheddar cheese finely grated
What to do: 1. Preheat the oven to 180°C, fan 160°C and gas mark 4. 2. Sprinkle the dried mixed herbs and flour on to a plate and season with pepper. Roll the cubes of pork in this mixture. 3. Heat the oil in a flameproof casserole dish and cook the pork, onion, celery and apple for about 4-5 minutes, stirring well. Add the stock and bring to the boil. Cover and cook in the oven for 1 1/4 hours. 4. To make the topping, mix together the low-fat spread and garlic. Spread onto the slices of bread. Arrange them on top of the casserole, spread-side up, and sprinkle with the cheese. Bake for another 10-15 minutes, without a lid, until browned.
Tip 1: Use finely grated Parmesan cheese instead of Cheddar, if you prefer. Tip 2: Not too keen on garlic? Simply leave it out. Notes: This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook
www.nhs.uk/Change4Life
Pork & garlic bread bake Nutritional information: Per adult portion (i.e. ¼ recipe) 1743kJ / 417 kcals 34g protein 14g fat, of which 5g saturates 41g carbohydrate, of which 8g sugars 3g dietary fibre 823mg sodium 2g salt
