Slow cooking gives this pork a wonderfully tender texture while sweet prunes add richness and depth of flavour. This simple hands-off recipe is perfect for relaxed weekends and creates a delicious balance of sweet and savoury flavours. This recipe contains only naturally occurring sugars from the vegetables and fruit.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
4
servings
400gpork loin, roughly cut into 5cm chunks
30gplain flour, seasoned with freshly ground black pepper
2tbspvegetable (rapeseed) oil
1onion, sliced
1x 400 g canchopped tomatoes
300mlreduced salt chicken stock
140gready-to-eat dried prunes
1handfulfresh flat-leaf parsley, roughly chopped
Method
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Prepare the pork. Coat the pork pieces lightly in the seasoned flour.Heat one tablespoon oil in a large pan over a medium heat. Add half the pork and cook for 4-5 minutes, turning regularly, until browned all over. Transfer to a plate and repeat with the remaining pork, adding a little more oil if needed. Wrap in foil and put to one side until needed.
Prepare the dishAdd the remaining tablespoon oil to the pan and cook the onions gently for 8-10 minutes until softened.
Return the browned pork pieces to the pan and pour in the chopped tomatoes along with enough stock to almost cover the meat. Bring to the boil, then reduce the heat to a gentle simmer. Cover with a lid and cook for 20 minutes, stirring occasionally.
Stir in the prunes and add a splash more stock or water if needed. Continue cooking uncovered for a further 15 minutes until the pork is tender and the sauce has thickened slightly.
Scatter over the parsley and serve hot.
SMART notes & tips
Got some carrots or parsnips to use up? Add them to the slow cooker.
This is a lovely recipe for a relaxed weekend meal with family or friends.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,283 kJ / 305 kcal
15%
Total Fat
11.0 g
16%
Saturated Fat
0.9 g
5%
Sugars
19.0 g
21%
Fibre
3.8 g
13%
Protein
25.0 g
50%
Salt
0.4 g
7%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
30gplain flour, seasoned with freshly ground black pepper
2tbspvegetable (rapeseed) oil
1onion, sliced
1x 400 g canchopped tomatoes
300mlreduced salt chicken stock
140gready-to-eat dried prunes
1handfulfresh flat-leaf parsley, roughly chopped
400gpork loin, roughly cut into 5cm chunks
30gplain flour, seasoned with freshly ground black pepper
1tbspvegetable (rapeseed) oil
1
Prepare the pork. Coat the pork pieces lightly in the seasoned flour.Heat one tablespoon oil in a large pan over a medium heat. Add half the pork and cook for 4-5 minutes, turning regularly, until browned all over. Transfer to a plate and repeat with the remaining pork, adding a little more oil if needed. Wrap in foil and put to one side until needed.
1tbspvegetable (rapeseed) oil
1onion, sliced
2
Prepare the dishAdd the remaining tablespoon oil to the pan and cook the onions gently for 8-10 minutes until softened.
1x 400 g canchopped tomatoes
300mlreduced salt chicken stock
3
Return the browned pork pieces to the pan and pour in the chopped tomatoes along with enough stock to almost cover the meat. Bring to the boil, then reduce the heat to a gentle simmer. Cover with a lid and cook for 20 minutes, stirring occasionally.
140gready-to-eat dried prunes
4
Stir in the prunes and add a splash more stock or water if needed. Continue cooking uncovered for a further 15 minutes until the pork is tender and the sauce has thickened slightly.
