Ingredients
Serves 2 (each serving contains approximately 543 kcal, 37g protein, 26g fat, 43g carbohydrates)
- 1 large potato (250g)
- 150g piece cauliflower
- 2 teaspoons rapeseed or olive oil (10g)
- 2 boneless loin pork chops (well-trimmed of excess fat) (300g)
- 1 apple (125g)
- 2 small carrots (200g)
- 15g butter
- 2 tablespoons low fat milk (1.5% fat) (30g)
- Freshly ground black pepper
- Handful fresh flat-leaf parsley leaves, to garnish (optional)
Method
- Peel the potato and cut into even-sized chunks. Break the cauliflower into small florets. Place in a pan of boiling water and return to the boil. Reduce the heat, cover with a lid and simmer for 15-20 minutes until tender.
- Heat a non-stick frying pan over a medium to high heat. Add the oil and then add the pork chops and season with pepper. Cook for 4-5 minutes until golden brown.
- Meanwhile, peel and finely slice the apple and add to the frying pan. Turn the pork chops over and cook for another 4-5 minutes until the pork chops are cooked through and tender and the apples are nicely glazed. Test with a small knife to ensure the chops are cooked through. Remove from the heat and leave to rest for 5-10 minutes.
- Peel the carrots and cut into thin slices. Place in a pan of boiling water and cook for 3-4 minutes until just tender. Drain.
- Drain the potatoes and cauliflower and return to the hot pan. Cover and leave for a few minutes to dry out. Mash with the butter and season with pepper, then beat in the milk.
- Arrange the pork chops and apple slices on plates with the cauliflower and potato mash. Add the carrots and garnish with some parsley, if liked to serve.
