Easy Recipe Today

Harissa Pork with Mint Yogurt

547calories
56 gprotein
36 gnet carbs
225 mgsodium
40 mintotal

≈ £2.34 per servingestimated from UK store prices

Pork tenderloin in fragrant rose harissa with soft onions, cooled down by a fresh mint yogurt. One pan, big flavour.

One pan

It all cooks in one pan, so there is very little to wash.

Numbers you can cook to

56 g of protein and 225 mg of sodium per serving — the figures printed in the book.

15 minutes of prep

Then 25 minutes of cooking, 40 minutes in all.

The recipe

Harissa Pork with Mint Yogurt

Prep 15 minCook 25 minTotal 40 minServes 4
Servingsmakes 4
Email me this recipe

Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Cut the pork into 1-inch (2.5 cm) medallions, press each one to about 3/4 inch (2 cm) with your palm and rub the harissa into them.
  2. Sear them in two batches in half the oil in a wide hot pan over medium-high heat, 3 minutes a side without moving them, until darkly crusted. Lift them out to rest.
  3. Soften the sliced onions in the rest of the oil 10 minutes, until golden, adding the garlic for the last minute, then pour in the broth and let it bubble down to a glaze.
  4. Return the pork with its juices and turn everything for 2 minutes, until it reads 63°C (145°F) in the centre. Take the pan off the heat and rest 3 minutes.
  5. Stir the mint and lime juice into the yogurt. Spread the freekeh on plates, lay the pork and onions over and spoon the yogurt alongside.
Chef’s tipSear the medallions three minutes untouched; moved about, pork boils instead of crusting.
KeepKeeps 3 days, freezes 2 months. Warm covered; yogurt apart.
SwapNo harissa? Tomato paste with 2 tsp smoked paprika.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

547Calories
56 gProtein
44 gCarbs
36 gNet carbs
8 gFibre
16 gFat
3.6 gSaturated fat
8 gSugars
225 mgSodium
1280 mgPotassium

Made it? Tell us how it went

Tap the stars. A few words help the next cook more than you think.

Your rating helps the next cook choose.

Your review appears after we read it. We publish every honest one, good or bad.

High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

Get this recipe in your inbox

We send it now, so it is with you at the shop and at the stove.

Free: 7 dinners, one shopping list. No deciding at 6pm.Get the free plan

More like this