MIDDLE EASTERN PORK ON COURGETTES: frugal but fab, prepare ahead

A lovely change from chicken...

Juicy, flavourful & satisfying with or without carbs, wallet friendly and quick!
'a lovely change from roast or stir-fry...' Taster

There's quite a bit of quality pork in the shops this week - good-looking shoulder steaks and belly pork strips.

This recipe makes the most of shoulder steaks which are £3.70 for 4 good-sized ones, less than a pound each, at M&S. 

If you like, pound them with a rolling pin, which tenderises the meat and doubles the size.

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

Now, 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 to the more expensive stuff.  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 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. Mix marinade ingredients, pour over pork steak; rest an hour or overnight (the longer, the more tender the meat)
2. Preheat oven to 180C/350F
3. Put a small frying pan on high, when hot, spray steak lightly with olive oil 
4. Turn down heat slightly; sear pork on both sides until slightly brown (a couple of minutes) then transfer to a heat-proof pan in bottom third of oven
5. Bake 15mins
6. Meanwhile, prepare courgettes; slice on the slant, set aside
7. 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
8. 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
9. Arrange prettily on a warmed plate 
10. Drain pork steak of juices; cut on the oblique; arrange on top of courgettes.  Serve.
11. 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.