MIDDLE EASTERN PORK ON A BED OF COURGETTES: lower fat & carb, good fibre

One for the working from home looking forward to dinner...

Tender flavourful souk-style pork on a bed of courgettes 
'Such a delicious way to eat pork, and lower-fat, too!' Taster 

This gorgeous Middle Eastern style pork dish involves a few easy steps but is oh so worth it.... 

Calorie counters often avoid all cuts of pork save very-low-fat and somewhat pricy pork fillet. 

But pork shoulder steaks, cooked to release fat, offer a fine alternative.  Much less expensive and with not as much fat as you'd think, a good sized pork steak (enough for one with leftovers) will only set you back a couple of quid.  And the cooking is easy.  

This recipe is for singletons but will easily stretch to two.  Multiply for a family of four.

Cost: £2+

Feeds: 1 generously, especially with a side of carbs

Ingredients:

   1 pork shoulder steak, about 300gm/10oz

Marinade:

   1 tbsp olive oil

   1 tbsp lemon or lime juice

   generous tbsp Middle Eastern Spice Mix

1 large courgette, in 1/4 cm slices

Method:

1. Beat the pork shoulder with a rolling pin or meat tenderiser until it is double the original size
2. Mix marinade ingredients, pour over pork steak; rest an hour or overnight (the longer, the more tender the meat)
3. Preheat oven to 180C/350F
4. Put a small frying pan on high, when very hot, lightly spray steak with oil 
5. Turn down heat slightly; drop in pork and sear on both sides  a couple of minutes until brown) then transfer to a heat-proof pan in bottom third of oven
6. Bake 15-20mins
7. Meanwhile, prepare courgettes; slice on the slant, set aside
8. Check meat after 15 mins; if inside is still pink, cook a few mins more.  Remove from oven and cover in foil to keep warm
9. Heat a large frying pan on medium high; when ready, generously spray base  with olive oil, cover with non-overlapping courgette slices.  Cook until bottom is golden brown ( a couple of min - depending on your cooker, you may have to move slices around to prevent burning).  Flip and cook other side till golden
10. Arrange prettily on a warmed plate 
11. Drain pork steak of juices; cut on the oblique; arrange on top of courgettes.  Serve.
12. Note: If you prefer sauce, make double the amount of marinade and keep half aside.  Reheat gently before pouring over pork and courgettes 

Comments:

'This was such a nice change from roast or stir-fried pork; and I love that I can eat a less expensive cut of pork without worrying too much about fat.' Retired journalist

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This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be used commercially without the author's written permission.