Pork Fillet with Quick Tomato Chili Jam and Broccolini

Pork Fillet with Quick Tomato Chili Jam and Broccolini
Serves 2

We are still celebrating pork fillet (pork tenderloin) this month since it’s such a lean cut of meat and so versatile. Cooked well, it can be very succulent, so we fry it on the stove top first to get a great crust on the outside and finish it in the oven. Here, we whipped up a spicy tomato ‘jam’ to enjoy with every bite. Adjust the amount of minced chili to your liking.

280g pork fillet (tenderloin)
salt and freshly ground black pepper
1 ½ TB olive oil
100g chopped tomatoes (1/4 tin)
¼ tsp minced red chilies
160g broccolini

Preheat the oven to 210°c.

Season the pork fillet with salt and freshly ground black pepper on all sides.

Heat one tablespoon olive oil in a large, non-stick pan and fry until golden and caramelised on all sides.

Remove and place onto a roasting tray lined with greased foil and place into the oven for 10-15 minutes to sufficiently cook through. Once done, remove the pork from the oven, wrap in the foil it was set up and leave to rest for 10 minutes.

In the meantime, make the tomato-chili jam by simply adding the tomatoes and chili to a small saucepan and cook over moderate heat until the mixture thickens completely and all the liquid is cooked out, approx. 10-12 minutes. Set aside to keep warm.

To make the broccolini, bring a pan of water to the boil. Add the broccolini and cook for 4-5 minutes until tender. Drain well in a colander and drizzle over the half tablespoon olive oil. Season well with salt.

To serve, slice the pork fillet (only after 10 minutes of resting) into thinner pieces and spoon over the tomato-chili ‘jam’. Enjoy with the lovely broccolini on the side.


Calories per serving = 337Cal

Macros per serving

  • Fats 16g
     of which saturates      9g
  • Carbs 5g
     of which sugars 7g
  • Fibre 7g
  • Protein 42g

Allergens
None present


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Pork Fillet Steaks with Wholegrain Mustard Sauce

Pork Fillet Steaks with Wholegrain Mustard Sauce
Serves 2

Looking for a ‘leaner’ way to enjoy steak? Pork tenderloin (pork fillet) is not only kinder to your waist, but its kinder on the budget too. Here is a fool proof way to prepare this succulent cut and finish it with a delicious sauce that takes seconds to make. Enjoy with your choice of side greens*.
*not included in macros

280g pork fillet (tenderloin), cut into 2 thick ‘steaks’
salt and freshly ground black pepper
1 TB olive oil
¼ cup reduced-fat sour cream
2 tsp wholegrain mustard
chopped parsley, to garnish

Preheat the oven to 210°c.

Season the pork fillet steaks with salt and freshly ground black pepper on all sides.

Heat the olive oil in a large, non-stick pan and fry until golden and caramelised on all sides.

Remove and place onto a roasting tray lined with greased foil and place into the oven for 10-15 minutes to sufficiently cook through. Once done, remove the pork from the oven, wrap it in the foil it was on and leave to rest for 10 minutes.

At this time, make the sauce. Use the smallest saucepan you have, simply combine the creme fraiche and wholegrain mustard in the pan and gently warm through.

Serve the sauce over the pork steaks (which you can slice again into two pieces, as pictured) and garnish with chopped parsley.

Enjoy with a lovely green salad* on the side.
*not included in macros


Calories per serving = 325Cal

Macros per serving

  • Fats 17g
     of which saturates      5g
  • Carbs 4g
     of which sugars 0g
  • Fibre 5g
  • Protein 39g

Allergens
Mustard
Milk
Eggs
(may be found in some sour cream)
Sulphites
(may be found in the mustard)

 


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Honey and Soy Pork and Spring Onion Stir Fry

Honey and Soy Pork and Spring Onion Stir Fry
Serves 2

This quick, easy stir-fry uses lean pork tenderloin fried in garlic, spring onions and the classic combination of honey and soy. Serve over rice or rice noodles (or if you prefer to limit your carbs, enjoy this stir fry over cauliflower rice or courgetti). Here, I simply served it over baby spinach*.
*not included in the macros

1 TB olive oil
300g pork fillet (tenderloin), chopped into bite-size chunks
2 cloves garlic, peeled and finely sliced
6 spring onions, trimmed and sliced into chunks
2 TB light soy sauce
1 TB honey

Heat the olive oil in a wok and fry the pork pieces until they are golden and caramelised on the outside. Lower the heat of the pan as you do not want to burn the garlic. Add the garlic and spring onions and cook over a gentle heat for a minute or two.

Add the light soy sauce and honey and cook until the sauce becomes a little sticky. By this time the pork will have safely cooked through.

Serve over rice or rice noodles (or if you prefer to limit your carbs, enjoy this stir fry over cauliflower rice or courgetti). Here, I simply served it over baby spinach*.

*not included in the macros

Calories per serving = 334Cal

Macros per serving

  • Fats 14g
     of which saturates        6g
  • Carbs 11g
     of which sugars            10g
  • Fibre 0g
  • Protein 41g

Allergens
Wheat
Soy


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Ginger Lamb and Spring Veg Stir-fry

Ginger Lamb and Spring Veg Stir-fry
Serves 2

Stir-fries need not only include beef strips or chicken, For this veg stir-fry we used lean diced lamb chunks for those that lovely the deep, strong flavour of lamb. (If you aren’t a fan, replace with any protein of your choice: prawns, chicken or beef will all work well.)

80g mange tout
100g baby corn, halved lengthways
1 TB olive oil
300g diced lean lamb
60g carrot, trimmed into matchstick size
100g beansprouts, rinsed
2 tsp ginger puree
2 tsp fish sauce
2 TB reduced-sugar ketchup
2 TB dark soy sauce
chopped coriander, to garnish

Bring a small pan of salted water to the boil. Add the mange tout and baby corn and cook for 2-3 minutes before draining well and setting aside.

Heat the olive oil in a large pan or wok and fry the diced lamb until golden and browned. (This may be best done in two batches to avoid the pan overcrowding and the lamb simply ‘stewing’.)

Add the carrot, beansprouts, ginger puree, fish sauce, ketchup and dark soy sauce to the pan and combine well as the mixture cooks through for approximately 1-2 minutes. Add the mange tout and baby corn to the pan in the last minute and combine well as it all warms through.

Divide the stir-fry between two warm bowls and scatter over any left-over, rinsed beansprouts and finely chopped coriander to finish.


Calories per serving = 417Cal

Macros per serving

  • Fats 23g
     of which saturates        5g
  • Carbs 16g
     of which sugars            13g
  • Fibre 7g
  • Protein 34g

Allergens
Wheat
Celery
Fish
Soya


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12-week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Spicy Meatballs and Chickpeas

Spicy Meatballs and Chickpeas
Serves 3

A great dish to enjoy with your loved one on chilly night – with the added bonus of having some leftovers the next day. The chickpeas provide plenty of fibre, just be sure to use lean beef mince to keep those saturated fats down. (If you do not like spicy food – omit the cayenne pepper.)

500g lean beef mince
½ tsp ground cinnamon
1 tsp ground cumin
salt
2 TB olive oil
1 tin chickpeas, drained
pinch cayenne pepper (optional)
1 tin chopped tomatoes
1 cup beef stock
pinch ground cinnamon
¼ tsp ground coriander
freshly ground black pepper
chopped coriander, to garnish

Tip the mince into a bowl. Add the ground cinnamon and ground cumin and season the mixture with salt. Combine well and form into small meatballs, approximately 35g each. (You should yield between 13-15 meatballs.) Set aside.

Heat the olive oil in a large pan (its best to work in two batches so as not to over-crowd the pan) and brown the meatballs until golden and caramelised on the outside. Remove with a slotted spoon and set aside.

Add the drained chickpeas and cayenne pepper to the same pan, along with the chopped tomatoes and beef stock. Add the additional pinch ground cinnamon and the ground coriander. Cook over high heat until the mixture thickens and reduces, approximately 10-12 minutes.

Return the meatballs to the mixture and allow the hot mixture to gently cook the meatballs through, approximately 5 minutes. (Test one meatball by slicing it in half – it shouldn’t be pink in the centre.)

Crack over a generous amount of black pepper and serve garnished with chopped coriander.


Calories per serving = 392Cal

Macros per serving

  • Fats 18g
     of which saturates        1g
  • Carbs 13g
     of which sugars            6g
  • Fibre 1g
  • Protein 42g

Allergens
Celery (found in the beef stock)


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Beef and Savoy Cabbage Bowl

Beef and Savoy Cabbage Bowl
Serves 2

A super-simple low-carb lunch or dinner option. We jam-packed this beef and Savoy cabbage dish with glorious Savoy cabbage to get that all-important fibre. The roasted sesame oil drizzled over at the end is the key to bring it all together.

300g lean beef steak (weight after trimming fat)
salt and freshly ground black pepper
1 ½ TB olive oil
330g Savoy cabbage, thinly sliced
2 cloves garlic, peeled and finely chopped
1 tsp fresh ginger, peeled and grated
200g warm beef stock
2 tsp rice wine vinegar
2 TB dark soy sauce
2 tsp roasted sesame oil
chopped coriander, to garnish

Pat the steak dry with kitchen paper and lightly season with salt and freshly ground black pepper. Slice into thin strips. (Most UK stores sell beef ‘stir-fry’ strips, which are lean and will work just as well.)

Heat one tablespoon olive oil in a large pan and fry the steak strips over high heat until caramelised on the outside. Remove and set aside on a plate. (Remove the fried steak strips using tongs or a slotted spoon, leaving the juices and oil the pan.)

Add the remaining half tablespoon olive oil to the same pan and add the cabbage, garlic and ginger. Toss well to coat the cabbage evenly in the mixture and cook for 2-3 minutes, stirring continuously.

Add the beef stock and increase the heat to high. Cook uncovered, stirring occasionally until all the stock cooks down and evaporates.

Stir in the rice wine vinegar and soy sauce and return the beef strips (as well as any resting juices) to the pan. Mix well to combine and allow the beef strips to gently heat through.

Drizzle the sesame oil over the mixture, combine well and divide between two warm bowls. Garnish with chopped coriander.


Calories per serving = 404Cal

Macros per serving

  • Fats 21g
     of which saturates        409g
  • Carbs 14g
     of which sugars            11g
  • Fibre 3g
  • Protein 37g

Allergens
Sesame
Soya
Sulphites (may be present in the rice wine)
Wheat (may be present in the soy sauce)
Celery (present in the stock)

 


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Pork Tenderloin with Balsamic Maple Glaze

Pork is a relatively lean meat and if cooked incorrectly, can dry out. This method ensures the pork is cooked to perfection. The accompanying sauce takes a minute or two to throw together and finishes the dish perfectly. Serve with your choice of salad or vegetables.

Serves 2

Calories per serving = 343Cal (excluding side salad)

Macros per serving:

  • FATS – 17g
    • of which saturates 4.8g
  • CARBS – 8.5g
    • of which sugars 7.6g
  • PROTEIN – 39g

Ingredients:

1 TB olive oil
350g Athleat pork fillet, fat and sinew removed
salt and freshly ground black pepper
2 TB balsamic vinegar
1 TB maple syrup
1 tsp Dijon mustard
chives, to garnish

Method:

Preheat the oven to 210°C.

Heat the olive oil in a large pan and brown the pork tenderloin fillet on all sides. Remove from the pan and season with salt and freshly ground black pepper. Transfer the pork to a roasting tray and place in the oven for 10 minutes to cook through. Remove and allow to rest.

While the pork is resting, heat the balsamic vinegar, maple syrup and Dijon mustard in a small pan. Cook until the mixture bubbles and reduces to a thick glaze.

Slice the pork and drizzle over the glaze. Garnish with snipped chives.

Allergens
Mustard
Sulphites

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Beef Salad with Asian Flavours

A fresh, low-carb salad bursting with flavours from Thailand. Topped with cooked, sliced steak – this is an ideal summer dinner.

Serves 2

Calories per serving = 385 kCal

Macros per serving:

  • FATS – 25g
    • of which saturates 6.9g
  • CARBS – 9.1g
    • of which sugars 6.4g
  • PROTEIN – 30g

Ingredients:

1 TB olive oil, plus extra to drizzle
250g Athleat grass-fed rump steak, fat removed
1 large cucumber
handful coriander
handful mint, finely chopped
½ red onion, peeled and very thinly sliced
1 small red chili, seeds removed and finely sliced
1 lemongrass, minced
2 tsp fish sauce
small pinch sweetener
1 lime, halved

Method:

Preheat the oven to 160°C.

Heat the olive oil in a large pan and grill the steaks on both sides until cooked medium. Remove and set aside on a board to rest.

Shave long ribbons from the length of the cucumber using a vegetable peeler. Place the cucumber into a bowl along with the remaining ingredients. Squeeze over the lime juice and drizzle a little olive oil over the salad, tossing well to coat. Divide between two serving plates.

Slice the steak against the grain and serve on top of the salad.

Allergens
fish

 

 

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Sausage and Mushroom Skewers

Sometimes you want to give eggs a skip at breakfast time, and this is a great way to enjoy the best parts of a fry-up, except in a lean way. If you are cooking for your partner, double up the ingredients and present it fancy! A good tip to remember: Pop the porkies in the freezer for 20 minutes before slicing them, making the process easier.

Serves = 1

Calories per serving = 292 kCal 

Macros per serving:

  • FATS – 17.8g
    • of which saturates 3.6g
  • CARBS – 15.7g
    • of which sugars 10.7g
  • PROTEIN – 14.6g

Ingredients:

2 reduced-fat pork sausages
4 mushrooms
¼ red onion
1 TB olive oil
1 TB soy sauce
chopped herbs, to garnish
small tomato, sliced to serve alongside (optional)

Method:

Preheat the oven to 350°F / 180°C.

Slice the sausages into 3 or 4 pieces and skewer onto the kebab stick, alternating with mushrooms and pieces of red onion.

Whisk the olive oil and soya sauce together and baste the kebabs. Bake in the oven for 20 min, turning after 10 minutes and basting with remaining marinade.

Serve immediately garnished with freshly chopped parsley and a sliced tomato on the side.

Allergens

Wheat
Milk
Soya
Sulphites (may contain)

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Buffalo Mince & Mushroom-Stuffed Peppers

Something different and interesting for those on a low-carb / grain-free diet… We used Athleat’s grass-fed buffalo mince to mix things up a bit. As described by Athleat, buffalo is slightly sweeter than beef mince – but feel free to use any lean, ground meat you have on hand. Everyone has their favourite pepper, so stuff your favourite one and enjoy!

Serves = 2

Calories per serving = 417 kCal 

Macros per serving:

  • FATS – 24.1g
    • of which saturates 15.9g
  • CARBS – 15.6g
    • of which sugars 13.6g
  • PROTEIN – 31.1g

Ingredients:

1 tsp olive oil, plus additional 1 tsp to brush on peppers
2 rashers smoked back bacon, finely chopped
1 medium onion, peeled and finely chopped
2 cloves garlic, peeled and finely chopped
150g mushrooms, finely chopped
200g Athleat grass-fed buffalo mince
2 tsp smoked paprika
salt and freshly ground black pepper
1 red pepper
1 yellow pepper
1 TB flat leaf parsley, chopped

Method:

Heat one teaspoon olive oil in a pan and add the diced bacon, cooking gently until the bacon has rendered most if its fat and is slightly crispy. Remove and set the bacon aside, leaving the rendered fat in the pan. Cook the onion in the fat remaining in the pan over a low heat. Once the onions have softened and partially caramelised, add the garlic and mushrooms and increase the heat. Cook until the mushrooms have released all their moisture and have cooked until caramelised.

Add the buffalo mince and the smoked paprika to the pan and cook over moderate heat until the mince is no longer pink. Remove the pan from the heat and stir in the bacon. Season the mixture well with salt and black pepper.

Slice off the top section of each pepper and use a small, sharp knife to remove any inner white parts and seeds from the inside of the pepper and the ‘lid’. You may need to trim the very bumpy parts of the base just to ensure the pepper stands up straight – but try not to make any holes in the base.

Lightly brush olive oil on the outside of the peppers and place onto a roasting tray. Spoon the buffalo mince mixture into each pepper, then cover each pepper with their ‘lids’. Bake in the oven for 25-30 minutes.

Carefully remove and garnish with freshly chopped parsley.

Allergens

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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