Pork and sweetcorn chowder
- Published: 18 Oct 17
- Updated: 18 Mar 24
This recipe is perfect if you’re on the 5:2 diet. It’s packed with protein and flavour to keep you feeling satisfied and happy.
Looking for something else? We have lots more recipes for 1 person for you to try.
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Serves 1
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Hands-on time 20 min, simmering time 5 min
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Ingredients
- 110g British outdoor-reared pork tenderloin
- A few squirts low-calorie cooking spray (or 1 tsp light olive oil)
- 1 banana shallot, finely chopped
- 2 garlic cloves, crushed
- About 150g sweetcorn kernels, sliced from 1 cob
- 1/2 tsp English mustard powder
- 250ml chicken stock
- Juice ½ lemon
- Handful mixed fresh herbs, chopped (such as parsley, chives)
- 2 tsp fat-free fromage frais (stirred) to serve
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Method
- Rub the pork with a little spray/½ tsp oil. Put a small saucepan with a lid over a medium heat and brown the pork on all sides, then set aside.
- Turn down the heat slightly and add a little more of the spray/rest of the oil to the pan. Add the shallot and cook, stirring often, until softened and golden. Add the garlic and cook for a minute, stirring well. Add the sweetcorn and mustard powder and cook, stirring, for another minute.
- Add the stock and pork to the pan, cover with the lid and simmer for 5 minutes or until the meat is cooked through. Set the pork aside, then slice when cool enough to handle.
- Roughly blend the sweetcorn/stock mixture in the pan using a stick blender – keep some texture in the mixture – then add the lemon juice, herbs and season with salt and pepper. Pour into a bowl, add the pork slices and spoon over the fromage frais to serve.
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- Recipe from August 2017 Issue
Nutrition
Nutrition: per serving
- Calories
- 243kcals
- Fat
- 7.4g (1.6g saturated)
- Protein
- 31.5g
- Carbohydrates
- 10.7g (3.5g sugars)
- Fibre
- 3.7g
- Salt
- 0.2g
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