Mustard and Brown Sugar Pork with Coleslaw

The marinade of mustard and brown sugar intrigued me I have to admit.  I wondered if it would be sweet or overpowered by the mustard... so needless to say we, I mean I, had to try it.

This dish was easy to prepare and cook making it a wonderful mid week dinner - always a bonus.  Everyone enjoyed it which was the second bonus.

The mustard and brown sugar was perfectly in balance with neither ingredient being an obvious standout.  I used dijon mustard instead of the hot English mustard as I wasn't sure on the taste for the kids.  Next time however I will use hot English to see the difference, if any.  The mash of sweet potato and potato was perfect especially as Noel mashed it so it was nice and smooth. I really enjoyed the coleslaw.  The added crunch of the apple combine with the natural crunch of the cabbage and dressed with the tangy mayonnaise made a nice change from regular coleslaw.

The only change I would make is to dress the coleslaw later than what the recipe states as the red cabbage colour bled throught the dish.  Purely for appearance of course.

Mustard and Brown Sugar Pork with Coleslaw

(recipe adapted from WW The Complete Meal Cookbook)

Serves: 4

ProPoints per Serve: 9

2 teaspoons hot English mustard (or dijon mustard if preferred)

1 tablespoon brown sugar

1 tablespoon Worcestershire sauce

1 garlic clove, crushed

4 x 150 g lean pork loin cutlets, fat trimmed

2 tablespoons reduced fat mayonnaise

1 tablespoon lemon juice

1 teaspoon wholegrain mustard

3 cups (240 grams) shredded red cabbage

1 pink lady apply, unpeeled, finely sliced

2 green shallots, thinly sliced

500 grams sweet potato, chopped

300 grams potatoes, chopped

1/2 cup skim milk

Combine mustard, sugar, Worcestershire sauce and garlic in a shallow glass or ceramic bowl.  Add pork and turn to coat.  Cover and refrigerate for 3 hours.

Combine mayonnaise, juice and wholegrain mustard in a bowl.  Place cabbage, apple and shallots in a large bowl.  Add mayonnaise mixture and gently toss to combine.  Set coleslaw aside.

Boil, steam or microwave sweet potato and potato until tender.  Drain.  Place in a large bowl with milk and mash until smooth.  Season with salt and freshly ground black pepper.

Meanwhile preheat a chargrill or barbecue over medium heat.  Lightly spray pork with cooking spray and cook for 3 - 5 minutes or until cooked to your liking.  Cover with foil and set aside to rest for 5 minutes before serving.

Divide mash amongst plates and top with pork.  Drizzle with resting juices and serve with coleslaw.

(click here for a printable version of this recipe)

Chow Murray

Okay so we didn't end up shopping last night as planned. So there was a need for a really quick dinner and it was also a good chance to use up some of the vegetables hiding at the bottom of my fridge and make room for some fresh ones.

So with quick, easy and use lots of vegetables on the action plan this is what we came up with... I guess it's a take on Chow Mein and have decided to call it Chow Murray!! (corny I know - sorry!)

Chow Murray

Serves: 6

Points per serve: 4.5

1 x 200g packet noodles (I used Mr Changs Egg Noodles)

500g lean mince pork

1 onion, sliced

2 teaspoons grated ginger

2 teaspoons crushed garlic

1/2 cabbage, finely sliced

2 carrots grated

1 red capsicum, thinly sliced

2 tablespoons Madras Curry Paste

1/2 cup water

2 tbs chicken stock powder.

1 cup bean sprouts

2 tablespoons chopped coriander (optional)

.
Bring a large saucepan of water to boil, add noodles and cook for 3 - 4 minutes or until just tender. Drain and set aside.
.
Coat a large wok or frying pan with cooking spray and fry pork, ginger, garlic and onion until brown and cooked through. Add cabbage, carrots and capsicum, stirfry for 2 - 3 minutes.
.
Add curry paste and combined water and stock powder. Stirfry for another 2 minutes.

Toss in bean sprouts until mixed through and warmed.
.
Garnish with chopped coriander (optional).
.

Nasi Goreng

Nasi Goreng
Source: Weight Watchers Australia Magazine July/Aug 2006

Serves 6

Points per serve: 4

(Note you will need to cook ¾ cup long grain rice for this recipe.)

1 brown onion thinly sliced

1 (140g) single chicken breast (without skin) thinly sliced

1 carrot finely chopped

2 garlic cloves, crushed

100g cabbage shredded

140g medium uncooked prawns, peeled

1 red birdseye chilli, sliced (optional)

2 tsp sambal oelek (chilli paste)

2 tsp kecap manis

100g bean sprouts

2 ½ cups COLD cooked long grain rice

6 eggs

3 green shallots, trimmed and thinly sliced

Heat wok over a medium-high heat. Spray with oil. Add onion and stir fry for 2 minutes or until brown. Add chicken, carrot and garlic. Stir-fry for 4 minutes.

Add cabbage and prawns. Stir fry for 1 minute or until prawns change colour.

Add sambal oelek, kecap manis, chilli if using and sprouts. Gently toss until combined.

Stir in rice and gently toss until hot.

Meanwhile spray a large non stick frypan with oil. Crack eggs into pan and cook for 2 minutes or until set with egg yolk still soft. Remove from heat.

Serve rice with eggs on top and sprinkle with shallots. You can serve into individual bowls but I platter mine up - however way it's yummy and really easy to make!! I hope you enjoy it as much as we do.