Cheap, Healthy and quick meals – pork sweet and sour

bath cookery courses - cooking school lessons with Duff Cooks

You can eat cheaply and healthy, with easy meals prepared and cooked in less than 30 minutes! Ian Duff, the brains, brawn and hands behind the social cooking enterprise that is Duff Cooks recently showed how.

healthy cheap meals pork sweet and sour duffcooksIan cooked a delicious meal using portable gas hobs in the Bath Big Issue office. The meal was:

  • Pork sweet and sour
  • Ragout of chickpeas with tarragon and tomato
  • Served with a cauliflower rice

This meal for 4 was prepared and cooked in less than 30 minutes and cost around £10. This is quicker than ordering a take away and a fraction of the cost!

big issue health week duff cooks

cooking courses bath homeless unemployedThe response was positive from the Bath Big Issue vendors who were invited along to watch and taste the quick healthy meal.

The Big Issue vendors also showed great interest in the cookery school that will start in March or April 2014.

Duff Cooks Sweet and Sour Pork Recipe

2 small pork fillets
1 red onion
1 red pepper
540g Passata
1 carrot
1tsp paprika
1 green chilli
2tbsp runny honey
2tbsp red wine vinegar
salt and pepper

1) Half your pork fillets and then slice into strips of about 1 cm thick.
2) Slice your onion and green chilli, prep your pepper and cut into strips, peel your carrot then slice into thin strips (you could also use your peeler to take off strips).
3) Heat a wok or large frying pan add some sesame oil and some veg oil seal your pork till browned on both sides and remove.
4) Add your sliced onion and sliced chilli and stir fry on high heat for 2 mins. Do not over soften onions as you want some crunch.
5) Add your pork back to the pan with your pepper and carrot, moving all the time as you are using high heat. Add your paprika and cook for about30 seconds.
6) Add your passata and turn down the heat. Add your honey and vinegar and season to taste. Let it infuse for 2 mins and then take of the heat and serve.

Instead of rice why not try cauliflower rice?
Its simple to do and faster than traditional rice. Just get your florets of cauliflower and place in a food processor and blitz until it resembles rice. Then place in a microwave proof dish, add 2 tsp of water and a pinch of salt, cover with cling film, pierce it and then microwave for 2 mins. Job done.

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