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Pork and apple casserole
An easy weekday meal but good enough for entertaining.
What you need
- 25 g butter
- 1 large red onion, peeled and chopped
- 550 g pork fillets, trimmed and sliced
- 6 tsp seasoned flour
- 2 large eating apples, halved, cored and sliced
- 150 ml chicken stock
- 1 tsp dried mixed herbs
- seasoning
Method
Preheat oven to 190°C.
Toss the pork in the seasoned flour.
Melt the butter in a pan. Add the onions and cook for 2-3 min until softened. Add the pork and cook for 5 min, stirring frequently or until browned. Transfer to an ovenproof casserole dish.
Scatter over the apple slices. Pour over the stock and sprinkle over the herbs.
Cover and cook in the oven for 60 min. Season to taste. Serve on warmed serving plates.
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Preparation 25 minutes Cook 1 hour, 7 minutes Total 1 hour, 32 minutes -
Energy 899 kcal/serving Fat 0.58 g/serving Carbohydrates 69.73 g/serving Glycaemic Index 38 Glycaemic Load 6.80 
Serving suggestion
Sauteed potatoes and seasonal vegetables.
Cook's tip
To spice this dish up slightly stir 1 tsp curry powder into the stock before pouring over and cooking in the oven.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3788 | 53.2 | 10475 | 8350 |
| Energy (kcal) | 899 | 12.6 | 2500 | 2000 |
| Protein (g) | 67.7 | 0.95 | ||
| Carbohydrate (g) | 57.9 | 0.81 | 345 | 275 |
| Fat (g) | 41.0 | 0.58 | 95 | 70 |
| Fat (saturated) (g) | 12.4 | 0.17 | ||
| Fibre (g) | 2.71 | 0.04 | ||
| Sodium (mg) | 41845 | 587 | ||
| Salt (equivalent) (g) | 104 | 1.47 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 396 | 5.57 | 800 |
| Vitamin B-12 (µg) | 1.81 | 0.03 | 1 |
| Vitamin B-6 (mg) | 0.80 | 0.01 | 2 |
| Vitamin C (mg) | 7.73 | 0.11 | 60 |
| Vitamin D (µg) | 4.67 | 0.07 | 266 |
| Vitamin E (mg) | 1.46 | 0.02 | 10 |
| Zinc (mg) | 3.14 | 0.04 | 15 |
| Calcium (mg) | 433 | 6.09 | 800 |
| Folate (mcg) | 86.4 | 1.21 | 200 |
| Iron (mg) | 4.03 | 0.06 | 14 |
| Magnesium (mg) | 181 | 2.55 | 300 |
| Niacin (mg) | 11.8 | 0.17 | 18 |
| Pantothenic acid (mg) | 2.73 | 0.04 | 6 |
| Riboflavin (mg) | 1.37 | 0.02 | 1.6 |
| Phosphorous (mg) | 678 | 9.53 | 800 |
| Thiamin (mg) | 1.58 | 0.02 | 1.4 |
This recipe is:
- Low in fat
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, dried mixed herbs or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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