Page 10 - ISOLATION TRANSFORMATION CILL BARRA

Smoky Pork Chops with Baby Potatoes & Green Beans
Makes 2 (each serving contains approx 470 kcal
Ingredients
2 pork loin chops (well-trimmed), 2 tspns cooking oil (10g), ½ tspn smoked or sweet paprika, 300g baby
new potatoes, 3 carrots, 200g green beans, salt (optional) and freshly ground black pepper
Method
• Mix the oil in a small bowl with the paprika and season lightly with salt, if using and plenty of freshly
ground black pepper. Brush all over the pork chops and then arrange on the tin foiled lined grill rack.
• Meanwhile, peel the carrots and cut into thin slices. Trim the green beans and cut each one in half.
• Steam or boil the potatoes in a saucepan.
• Steam the carrots for 5 minutes with the green beans tipped on top until all of the vegetables are
tender.
• Preheat the grill to medium. Cook the pork chops for 10-12 minutes, turning once or until piping hot
with no pink meat and the juices run clear. Then transfer to plates keep warm in a low oven 110C /
225F / gas mark ¼ to rest for 5 minutes.
• Check that the vegetables are cooked and if they are take the pork out of the oven and tip on the
carrots and greens beans. Add the potatoes and serve at once.

Pork & Carrot Stir-Fry you can use beef or chicken instead of pork in this recipe
Makes 2 (each serving contains approx 560 kcal)
Ingredients
80g wholegrain brown rice, 2 garlic cloves, 1 red chilli (optional), 2 pork loin chops (well-trimmed)
1 1/2 tspns ground cumin, 1 tblspn light soy sauce, 1 onion, 4 carrots, 2 scallions,1 tblspn cooking oil (15g)
2 tspns chopped fresh coriander, Salt (optional) and freshly ground black pepper
Method
• Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water and a pinch of
salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes
without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly
cooked rice. This rice can sit happily for up to 30 minutes with the lid on.
• Peel the garlic & chop finely. Cut the red chilli (optional) and remove the seeds with a teaspoon,
then finely chop.
• Cut the pork chops into strips and place in a bowl with the prepared garlic and chilli with the cumin
and soy sauce, stirring to combine. Set aside at room temperature to allow the flavours to develop.
• Cut the onion into thin slices. Peel and cut the carrots into thin slices. Trim the scallions and thinly
slice on the diagonal.
• Heat a wok or large frying pan over a medium heat.
• Add the oil and sauté the onion and carrots for 2-3 minutes until just beginning to pick up a bit of
colour, stirring occasionally with a wooden spoon.
• Add the scallions and stir-fry for another minute.
• Tip in the marinated pork and stir-fry for 3-4 minutes until the pork is piping hot with no pink meat
and the juices run clear and the carrots still have a little crunch left. Season with pepper.
• Fluff up the rice and divide between bowls and spoon the pork and carrot stir-fry on top. Scatter
over the coriander before serving.