Pork and sweetcorn chowder

Pork and sweetcorn chowder

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.

Pork and sweetcorn chowder

Looking for something else? We have lots more recipes for 1 person for you to try.

  • Serves icon Serves 1
  • Time icon Hands-on time 20 min, simmering time 5 min

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.

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

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

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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