Baked pork tenderloin with fennel
Calorie count: 220
Fennel and pork are best of friends, and they probably converse in Italian. This is a flavourful, lip-smacking dish, full of good things for relatively little calorie expenditure.
2 tsps fennel seeds, crushed to release flavour
salt and pepper
1 pork tenderloin, approximately 300g / 10½ oz
Oil for spraying
200ml / ¾ cup chicken stock
2 garlic cloves, peeled and crushed
2 medium fennel bulbs, trimmed and cut into quarters (keep the fronds for garnish)
1/2 tbsp olive oil
Good squeeze of lemon juice
Lemon wedges to serve
Preheat oven to 180°C/350°F. Sprinkle crushed fennel seeds and seasoning onto a piece of baking parchment. Spray the pork with a little oil, then roll in the seeds and seasoning. Sear in a hot pan for a minute on each side to seal and colour the meat. Remove pork, then add stock and crushed garlic to deglaze the pan, cooking for 2 minutes until heated through and garlic is beginning to soften.
Place fennel quarters in a small baking tray, add garlicky stock juices, olive oil and lemon juice; season, and place seared pork fillet on top. Bake for 15-20 minutes, covering loosely with foil if necessary to keep the meat moist.
Remove pork from oven and rest on a chopping board, returning the fennel to the oven for a final 5 minutes to further reduce remaining liquid. Slice pork into thick medallions and serve on a bed of hot fennel, drizzled with pan juices and decorated with fennel fronds and a lemon wedge or two.
Spiced red cabbage with apples
Calorie count: 79
Serves six as a side dish
You could try adding this side dish to one of your meals to utilize those autumnal ingredients. This one tastes even better the next day after cooking and freezes well.
Cooking oil spray
1 onion, finely diced
2 apples, peeled and cubed
1 medium red cabbage, quartered and finely sliced
3 tbsp red wine vinegar
1 bay leaf
1 cinnamon stick
1/2 tsp ground ginger
1/2 tsp ground coriander
1 cardamom pod
250ml / 1 cup tart apple juice
1 tbsp runny honey
Salt and pepper
Heat a spray of oil in a pan and cook onion until softened. Add apples and cook for 3 minutes, stirring gently. Add cabbage, vinegar, bay, spices, apple juice and honey. Stir, cover and simmer on a low heat for 25 minutes or until cabbage is tender. Season and serve.