Cut most of the excess fat from a pork chop and the meat that is left will be succulent and lean. I always fry my chops so I can keep a close eye on the temperature and to make sure they don't dry out. You need only a tiny amount of oil as well as a good non-stick frying pan. Serve with oven-baked chips.
Ingredients
- 4 lean pork loin steaks (each about 150g)
- oil, for spraying or brushing
- 6 tbsp tomato ketchup
- 2 tbsp clear honey
- 2 tbsp Worcestershire sauce
- flaked sea salt
- ground black pepper
For the coleslaw
- 150 g celeriac
- 1 large carrot
- 6 spring onions
- 75 g light mayonnaise
- 100 g fat-free natural yoghurt
- ground black pepper
Instructions
- To prepare the coleslaw, peel the celeriac and cut it into very thin slices. Pile up the slices and cut through the stack to make long thin matchsticks. Put the matchsticks in a large bowl.
- Peel and coarsely grate the carrot and thinly slice the spring onions. Add the carrot and spring onions to the celeriac. Spoon the mayonnaise and yoghurt on top, season with lots of black pepper and mix well together. Set aside.
- Trim any visible fat from the pork steaks and season them with salt and pepper. Spray or brush a large non-stick frying pan with oil and place it over a medium heat. Cook the steaks for 5-8 minutes, depending on their thickness (turning to cook both sides evenly).
- Mix the ketchup, honey and Worcestershire sauce in a bowl. Pour over the pork and continue cooking for a further 1-2 minutes on each side or until well coated in the sauce and sticky. Serve the pork with the coleslaw and oven-baked chips.
- Oven-baked chips: Preheat the oven to 240℃/Fan 220℃/Gas 9. Half fill a large saucepan with water and bring it to the boil. Peel 600g medium potatoes and cut them into chips. Carefully add the chips to the water and return to the boil. Parboil the chips for 4 minutes then drain well in a colander. While still in the colander, spray with oil and toss a few times until lightly coated, Scatter over a large baking tray and season with salt and pepper. Bake for 20 minutes, then turn them with a spatula. Spray with more oil and return to the oven for a further 10 minutes or until golden and crisp. Serves 4. Calories per serving: 119
Nutrition
Calories: 327kcal
