Fennel pork chops with apple mash
1 tablespoons, level
Pork Loin Steak, Lean, raw
Calorie controlled cooking spray
1 clove(s), peeled and grated, plus 3 gloves, thinly sliced
750 g, Maris piper potatoes, peeled and quartered
3 medium, Braeburn, peeled, cored and roughly chopped
Semi Skimmed Milk
Low Fat Spread
1 teaspoons, level
250 g, chopped and stalks discarded
- Toast fennel seeds in a small dry frying pan for 2-3 minutes until fragrant. Let cool.
- Mist the pork chops with the cooking spray and rub with the fennel seeds, grated garlic and salt and pepper. Transfer to an airtight container and leave in the fridge for 30 minutes.
- Meanwhile, bring a large saucepan of salted water to the boil. Add the potatoes and apples. Bring back to a gentle boil and cook until tender, about 15 mins. Drain and return to a low heat and cook for a minute to cook out any excess liquid. Remove from the heat, add the milk and spread, plus plenty of seasoning and mash until smooth. Cover and keep warm.
- While the potatoes are cooking, preheat the oven to 200c/180c fan/gas mark 6. Mist a large frying pan with the cooking spray and cook the chops for 3 minutes on each side. Transfer to a baking tray and cook in the oven for 10 minutes, until cooked through.
- Meanwhile, spray a large sauté pan with the cooking spray and soften the sliced garlic for 1 minute. Stir in the chilli flakes, kale and 75ml water, stir to combine, and then cover and simmer on a low heat for 5 minutes. Remove the lid and turn the heat back up to medium high until the liquid is mostly evaporated, 1-2 minutes. Season well.
- Serve the pork chops and their pan juices with the apple mash and sauteed kale.