Recipe – Sweet & Spicy Port Fillet
This recipe gives you a delicious and lower fat way to serve pork whilst preventing it from drying out. If you marinate this dish overnight, the pork becomes much more tender. Ensure you buy good cuts of fillet and serve with a small 5GL portion of brown basmati rice (25g) and a portion of Oriental geen beans (see below) . Pork fillet is low in fat
and makes a good source of protein. Tomatoes, garlic and ginger provide antioxidant and antiageing benefits.
For a vegetarian option, use tofu instead of pork.
Serves 2, 4GLs per serving
Ingredients:
- 340g good quality pork fillet
- 1 tbsp olive oil
- 3 tbsp tamari or soy sauce
- 1 tbsp tomato puree
- 1” chunk of root ginger
- 1 medium sized mild red chilli, deseeded (or 1tsp chilli powder)
- 1 large garlic clove
- 1 tbsp xylitol
- Ground black pepper to taste
Method:
1. In a blender, blitz the tomato puree, garlic, tamari (or soy), chilli, ginger, and xylitol*
until it forms a smooth paste.
2. Lightly boil the mixture in a pan for a couple of minutes then cool.
3. Rub the marinade all over the pork, then cover with tin foil and place in fridge for at least
30 minutes (the longer you leave it, the better)
4. Bake the pork in a roasting tin for 30-35 minutes at 180C/350F/Gas mark 4, marinating
again and turning over halfway through cooking time.
5. Remove from oven when cooked and rest for 5 minutes under tin foil before serving.
*If you don’t have xylitol, use a little fruit sugar or honey although this will increase the GL value as 1 tsp
of honey is 5GLs!
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Oriental Green Beans
Serves 2, 2Gls per serving
Ingredients:
- 255g young green beans, cut in half crossways
- 1 clove garlic crushed
- 1 tbsp tamari and 1 tsp sesame oil
- 1 tsp sesame seeds, dry roasted in a pan until golden
Method:
1. Steam the beans gently for around 3 minutes or until tender
2. Place the dressing ingredients in a bowl and stir together then toss over the beans and serve immediately
I regularly post articles and recipes in this section of 4Well People. Are you interested to find out more information about nutritional therapy and how it could assist with your health issues, please contact me on 07967 639347 or email emily@4wellpeople.co.uk. An other way to stay up to date is by liking the 4Well People Facebook page or by signing up to my free newsletter.
