Easy Recipe Today

Smashed Potatoes with Pork & Garlic Yogurt

579calories
42 gprotein
47 gnet carbs
145 mgsodium
40 mintotal

≈ £1.90 per servingestimated from UK store prices

Potatoes smashed and roasted until crisp, with juicy pork tenderloin, broccoli and a garlicky dill yogurt.

One baking tray

It all cooks on one baking tray, so there is very little to wash.

Numbers you can cook to

42 g of protein and 145 mg of sodium per serving — the figures printed in the book.

10 minutes of prep

Then 30 minutes of cooking, 40 minutes in all.

The recipe

Smashed Potatoes with Pork & Garlic Yogurt

Prep 10 minCook 30 minTotal 40 minServes 4
Servingsmakes 4
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Ingredients

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

Method

  1. Heat the oven to 230°C (450°F). Halve the potatoes and boil them 10 minutes, until a knife slides through, then drain and steam dry.
  2. Press each potato flat with a glass, spread on a half baking tray, pour two thirds of the oil over and roast 15 minutes, until they colour.
  3. Rub the pork with the rest of the oil and pepper and lay it among the potatoes with the broccoli. Roast 10-12 minutes, until the pork reads 63°C (145°F) and the broccoli browns at the tips.
  4. Rest the pork 5 minutes, then slice it thickly.
  5. Grate the garlic into the yogurt with the dill and lime juice, spoon onto plates, pile the potatoes, broccoli and pork.
Chef’s tipSteam the potatoes dry, then press them flat; a thick smash is a boiled potato with a tan.
KeepKeeps 3 days. Re-crisp in a hot oven; yogurt apart. Freeze the pork alone, 2 months.
SwapNo pork? Chicken thighs, the same 20 minutes on the tray.

Nutrition per serving

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

579Calories
42 gProtein
56 gCarbs
47 gNet carbs
9 gFibre
22 gFat
3.8 gSaturated fat
7 gSugars
145 mgSodium
2050 mgPotassium

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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.

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