Lemongrass & Ginger Pork or Tofu

Serves 1: Calories per serving: 356 with rice noodles/275 with shredded cabbage

Gluten free/nut free: The Eastern flavours in this dish go so well with the pork – and it’s a really satisfying supper dish that would also work very well, doubled up, for a casual meal with friends. Rice noodles are a good option if you’re avoiding gluten, though do check the soy sauce if you’re very sensitive, as traces of wheat gluten can remain in the finished sauce.

100g pork escalope 182 cals (or tofu, see notes in method)

½ lemongrass stalk, finely chopped 5 cals

2cm-piece fresh root ginger, peeled and finely chopped 4 cals

½ shallot, finely chopped 3 cals

1-cal cooking spray

25g rice noodles 93 cals

50g mixture of baby corn and sugar snap peas 17 cals

50g broccoli florets 16 cals

zest and juice of ½ lime 10 cals

½ tsp sesame oil 22 cals

1 tsp soy sauce 2 cals (use gluten-free if required)

½ red chilli, sliced 2–5 cals

Preparation time: 20 minutes, plus marinating (optional)

Cooking time: 15 minutes

  1. Put the pork escalope in a dish with the lemongrass, ginger and shallot. Toss the meat to coat. If you have time, place the dish in the fridge to allow the pork to marinate for up to an hour.
  2. Spray a cold, non-stick frying pan with 1-calorie cooking spray (or your own spray) and place over a medium heat. Add the pork and fry it for 3–4 minutes on one side. Turn over, adding more spray to the pan, if needed. Continue to cook the pork on the other side until golden and cooked through in the middle. Set aside to rest.
  3. Bring a small pan of water to the boil. Add the noodles and cook for 5 minutes or following the instruction on the pack. Add the baby corn and sugar snap pea mixture as well as the broccoli florets, then turn off the heat and allow to cook in the hot water for 1-2 minutes.
  4. Drain the noodle and vegetable, toss well to mix then return them to the pan. Stir in the lime zest and juice, sesame oil, soy sauce and chilli then spoon onto a plate. Slice the pork and arrange on top, then drizzle round any of the rested juices.

Recipe from The 5:2 Good Food Kitchen: For a lighter dish, serve without the rice noodles, on a bed of 50g finely shredded cabbage (12 calories): the other vegetables can be steamed, or stir-fried with the meat or tofu.

I’ve also made this with 100g tofu (from 85 calories up to 190 for the sesame smoked versions, adjust calories depending on what you choose) , finely sliced and marinated, then fried till crispy at the edges, it takes slightly less time than pork: it’s absolutely delicious and very filling.

On a non-fasting day, a lovely extra is a quick satay sauce: just combine equal qualities of peanut butter and sweet chilli sauce, and a squeeze of lime.