This Indian-inspired dish of tikka pork chops and Bombay-spiced sweet potato wedges is surprisingly low-fat and low-cal.
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Ingredients
- 4 lean, boneless pork chops or steaks, each 2.5cm thick
- 2 tbsp fresh lemon juice
- 1/2 tsp cayenne pepper
- 2 tsp paprika
- 1/2 tsp turmeric
- 1/2 tsp ground cumin
- 2.5cm piece fresh ginger, grated
- 2 garlic cloves, crushed
- 4 tbsp natural yogurt
- Vegetable oil, for greasing
For the potato wedges
- 6 sweet potatoes, each about 125g
- 1 tsp sunflower oil
- 1 tsp cumin seeds
- 1/2 tsp crushed dried chillies
- 1 tsp ground coriander
- 1/4 tsp turmeric
- 1/2 tsp garam masala
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Method
- Trim and discard any fat from the pork and place between 2 sheets of cling film. Lightly flatten to 1cm thick with a rolling pin. Prick all over with a fork and put in a shallow, non-metallic dish. Sprinkle with the lemon juice, cayenne pepper and a little salt and set aside for 10 minutes.
- Mix the paprika, turmeric, ground cumin, ginger and garlic into the yogurt. Shake the lemon juice from the chops and rub the yogurt on both sides. Cover and marinate in the fridge for at least 8 hours, and 24 hours at most.
- Preheat the oven to 190°C/ fan170°C/gas 5. Put the chops on an oiled grill pan and bring to room temperature.
- Cut the sweet potatoes lengthways into 4 wedges. Put in a bowl with the oil and spices and toss to coat well. Transfer to on a non-stick baking tray and roast for 25 minutes, until the sweet potato wedges are golden and tender. Keep warm.
- Preheat the grill to high. Grill the chops for 5 minutes each side or until cooked through. Serve with the sweet potato wedges, some mango chutney and a mixed salad.
Nutrition
- 375kcals Calories
- 8.6g (2.6g saturated) Fat
- 36.3g Protein
- 42.9g (11.4g sugar) Carbs
- 0.5g Salt
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