Pork Casserole With Fruit
This is a tasty casserole that's easy to make and includes fruit as well as pork.
- 4 pork chops
- 14 oz can apricot halves in natural juice
- 8 oz can pineapple rings in natural juice
- 8 prunes stoned and chopped
- 5 tablespoons chicken stock
- 1/4 pint natural low-fat yogurt
- salt and pepper
- Put the chops in a frying pan and brown on both sides. Remove the chops from the pan, drain, then arrange in a flameproof casserole.
- Drain the apricot halves and pineapple rings, reserving the juice. Place the fruit, with the prunes, on top of the chops to cover them.
- Mix the stock with 5 tablespoons each of the apricot and pineapple juices. Pour into the casserole. Cover tightly and cook in the oven for about 1 hour or until the chops are tender.
- Transfer the chops to a warmed serving dish, being careful not to dislodge the fruit on top. Keep hot.
- Boil the liquid in the casserole until reduced to about 150 ml (1/4 pint).
- Skim off any fat, then stir in the yogurt with salt and pepper to taste. Heat through gently and serve this sauce with the pork.
- Ideally, let the reduced liquid go cold before skimming off the fat as it is much easier to do then. Alternatively, use absorbent kitchen paper to mop it up.
Oven temperature: 180°C, 350°F, gas 4.
Calories: 565 kcal
Carbohydrates: 34 g
Protein: 62 g
Saturated Fat: 7 g
Trans Fat: 1 g
Cholesterol: 182 mg
Sodium: 759 mg
Potassium: 1554 mg
Fiber: 4 g
Sugar: 25 g
Vitamin A: 2126 IU
Vitamin C: 37 mg
Calcium: 103 mg
Iron: 2 mg