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SLOW COOKED PORK CHOPS WITH LENTILS AND CIDER

The Essential Diabetes Cookbook
by Antony Thompson

Pork, sage, and apple are a great partnership. I use old British breeds, such as a Gloucester Old Spot. This may be hard to find in America, so go with your local's oldest breed: old breeds, more flavor.
Serves 4

INGREDIENTS

• 1 tablespoon olive oil
• 4 pork chops, about 6oz each, rind and most of the fat removed
• 1 onion, chopped
• 1 carrot, sliced
• 2 crunchy eating apples, unpeeled and grated
• 2 sprigs of fresh sage
• 1 cup puy lentils
• 1 cup good-quality dry cider
• 1½ cups chicken stock
• 1 tablespoon Dijon mustard
• splash of Worcestershire sauce
• 3/4 cup + 3 tablespoons non-fat natural Greek yogurt
• freshly ground black pepper

DIRECTIONS

1. Heat the oil in a large flameproof casserole or Dutch oven, add the pork chops, and brown them all over. Remove the meat from the dish and set aside, discarding any excess fat in the bottom of the pan. Add the onion, carrot, grated apple, and sage and cook over medium heat for 8 minutes.

2. Add the lentils, stir to combine, then add the cider and stock and bring to a boil. Return the chops to the dish, reduce the heat, cover, and cook gently for 1 hour. Remove the chops, cover with foil, and set aside to rest.

3. Increase the heat under the casserole and boil the sauce to reduce it. Meanwhile, whisk together the mustard, Worcestershire sauce, and yogurt, and season with pepper. When the sauce has reduced by half, fold in the flavored yogurt, return the chops to the pan, and turn off the heat. Taste and adjust the seasoning before serving.

Variation: This works really well with whole pheasant, if you can find it; reduce the cooking time from 1 hour to 30 minutes.

NUTRITION
Amount per portion: Energy 491 cals, Protein 54.3g, Fat 14.2g, Saturated fat 4.1g, Carbohydrate 36.4g, Total sugars 14.lg, Fiber 6.1g, Salt 0.87g, Sodium 344mg