Slow Cooked Pork by Joanne Turner

Dietary Guidelines: , , , ,

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Serves

4

The pork melts in your mouth!  Low fat and terrific for the whole family!

Ingredients

  • 600g lean pork fillet steaks
  • 400g can no-added salt crushed tomatoes
  • 2 green apples, washed, peeled and grated
  • 2 onions, thinly sliced
  • 2 cups water
  • 1 cup frozen green peas
  • 500 g baby potatoes, washed and cut in half
  • 300 g pumpkin, washed, peeled and deseeded
  • 200 g broccolini, washed
  • pepper, to taste

Method

  1. Trim pork of excess fat. Heat a non-stick griddle pan and brown pork, sealing both sides of the meat.
  2. Heat a slow cooker on high. Add half the crushed tomatoes, place half the grated apple and half the onion slices across the bottom, then the pork on top. Cover with remaining apple, onion and tomato mixture. Top with 2 cups of water or until mixture is just covered.
  3. Allow to come to the boil and then turn slow cooker onto low. Cook for at least 3 hours (up to 6 hours is okay), or until pork falls apart and onions and apple have softened and mixed into the tomato sauce. Add frozen peas half an hour before serving to simply heat. (If cooking overnight, place prepared meal in fridge in the morning to reheat that evening for dinner. If cooking through the day simply cook vegetables and serve.)
  4. To cook the vegetables, place potatoes in a large saucepan and cover with water. Bring to the boil and cook for 10 minutes or until potatoes are soft but not breaking apart. Cut pumpkin into 5 cm pieces. If you have a steamer, place steamer insert on top of saucepan and cook pumpkin for the same length of time as the potatoes. Add broccoli after 7 minutes and cook for 3 minutes until bright green.
  5. Serve pork, peas and a little tomato mixture with potato, pumpkin and broccoli. Drizzle with extra tomato mixture, if desired, and season with pepper.

RECIPE NOTES:

Health tip: Apples add fibre, flavour and sweetness to this dish. This meal provides the recommended 5 serves of vegetables per day.

Cook’s tip: You can cook for a shorter or longer period depending on time available. If you don’t have a slow cooker, simply cook in a large pan with a lid on over low heat on the stove.

Nutritional Analysis

Per serve: energy 1664 kJ, protein 43.6 g, fat 4.5 g, saturated fat 1.4 g, cholesterol 142.5 mg, carbohydrate 39.8 g, fibre 10.3 g, sodium 118.3 mg, GI medium

Pregnancy (Joanne Turner)

Recipe taken from Pregnancy by Joanne Turner.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.