Kentish pork casserole

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Kentish pork casserole topped with apple slices

Try this flavoursome casserole with its perfect combination of pork and apple

1 hour 20 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

Too much red meat increases the risk of bowel cancer. All our pork recipes keep an eye on portion size, so you can still enjoy red meat as part of a healthy diet.

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

Too much red meat increases the risk of bowel cancer. All our pork recipes keep an eye on portion size, so you can still enjoy red meat as part of a healthy diet.

Ingredients

  • 1 teaspoon olive oil
  • 240g pork fillet, fat removed and diced
  • 1 medium onion, finely sliced
  • 1 red pepper, sliced lengthways
  • 2 tablespoons water
  • 160g button mushrooms, brushed and halved
  • 2 level teaspoons plain flour
  • 1 tablespoon wholegrain mustard
  • 150ml reduced-salt stock (made with ½ stock cube)
  • 60ml pure unsweetened apple juice
  • Freshly ground black pepper, to taste
  • ¼ teaspoon dried sage
  • 1 tart eating apple, such as Granny Smiths, peeled, cored and sliced in rings

CALORIES: 306

FAT: 6.4g

5 A DAY: 4.5

SALT: 0.5g

SUGAR: 19.9g

Method

  1. Preheat the oven to 180°C/Fan 160°C.
  2. Warm the oil in a non-stick pan and gently fry the pork until lightly browned on all sides. Transfer to a covered, ovenproof casserole dish.
  3. Add the onion and red pepper to the pan with the water and cook gently for 5 minutes until softened but not browned. Add the mushrooms and cook for a further 2 minutes.
  4. Add the flour and mustard to the stock and apple juice; and mix. Gradually pour into the pan with the vegetables, and bring to the boil, stirring continuously.
  5. Pour the cooked vegetables and stock over the pork in the casserole dish and season with black pepper and sage. Lay the apple slices on the top. Cover the casserole, place in the oven and cook for 40 minutes.
  6. Remove the casserole dish from the oven. Remove the lid and return to the oven for a further 20 minutes, or until the pork is cooked and tender.

Serving suggestion: Serve with crushed new potatoes.

Place the apple rings in water with a little lemon juice until needed, to prevent browning

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