LighterLife Lite: Rich pork casserole with mushroom and soy sauce

January 24, 2013 - Lite Plan
Dish of the Day: Rich pork casserole with mushroom and soy sauceLighter Life - The Big Freeze
Serves 4

Nutrition facts per serving: 191 calories

29.5 grams protein
6 grams carbohydrates
5.6 grams fat


500g lean free-range pork, cubed
1 red onion, cubed
2 cloves of garlic, crushed
2cm piece root ginger, grated
1 red chilli, finely chopped
100ml tomato passata
100ml dark soy sauce
100ml chicken or LighterLife stock
2 whole star anise
300g chestnut mushrooms, quartered

Put all of the ingredients, except for the mushrooms, in a flameproof casserole dish or large saucepan and press into an even layer.

Cover the dish with a lid or foil and cook on the hob on the lowest heat for 1 hour.

Stir in the mushrooms, then cover and cook for another hour or until the pork is tender and the sauce is thick and reduced.

Serve immediately or leave to cool completely before freezing.

TO FREEZE: Remove the star anise and divide the casserole between 4 plastic zip bags. Remove as much air as possible before sealing the bags, then label and date before freezing.

TO COOK FROM FROZEN: Put the bags in a saucepan of water and bring to simmer. Cook for 20 minutes or until piping hot inside.

TO SERVE: This rich, Asian-inspired casserole is delicious with steamed purple sprouting or tender stem broccoli, or leafy Asian greens.

If you’d like to read more healthy recipes you can find them here on our blog or in the LighterLife Magazine.

You can also share your own recipes for a lighter life on our Facebook Page or our client forum Talking LighterLife.