SW recipe: Jerk pork with pineapple salsa

EVERYDAY EASY
Serves 4
Syns per serving 4
Ready in 40 minutes

Ingredients

4 lean pork leg steaks, visible fat removed

½ tsp each of ground allspice, cinnamon, black pepper and nutmeg

200g dried long-grain rice

2 garlic cloves, crushed

400g can red kidney beans, drained and rinsed

2 sprigs of fresh thyme

400ml can reduced-fat coconut milk (see Make it Free)

4 spring onions, finely sliced

2 little gem lettuces, sliced into thin wedges

1 cucumber, sliced

Lime wedges, to serve


For the salsa:
1 small red onion, finely diced

300g fresh pineapple flesh, finely diced

2 red peppers, deseeded and finely diced

Juice of 2 limes

25g fresh coriander, leaves roughly chopped

1 red chilli, finely chopped

Method

1 Put the pork in a bowl and scatter over the spices. Rub the spices into the pork using your hands, then cover and set aside while you make the rice and salsa.

2 Rinse the rice well, then tip into a lidded saucepan with the garlic, kidney beans, thyme, coconut milk and 100ml water. Stir, cover and bring to the boil. Reduce the heat to very low and simmer gently for 12-14 minutes until the rice is tender and all of the liquid has been absorbed.

3 Meanwhile, mix together all the salsa ingredients, then season and set aside. Preheat your grill to high. Grill the pork for 4-5 minutes on each side, or until cooked through. Loosely cover with foil and leave to rest for 2-3 minutes. Fluff the rice and stir through the spring onions. Divide the pork, salsa, rice, lettuce and cucumber between 4 plates. Add a twist of black pepper and serve with the lime wedges for squeezing over.

MAKE IT FREE
In step 2, use 500ml chicken stock instead of the coconut milk and extra water

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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