400g pork fillet or tenderloin
1 tablespoon plain flour
2 teaspoons olive oil
2 red onions, cut into 6 wedges
1 bunch baby (or Dutch) carrots, trimmed and scrubbed
1/2 teaspoon ground ginger
1 teaspoon ground coriander
1/2 teaspoon allspice
1 cinnamon stick
1 1/2 cups low salt vegetable stock
2 Granny Smith apples
2 Royal Gala apples
Brown the pork: Cut the pork fillet into strips about 3cm thick. Place flour in a shallow dish. Season with salt and pepper. Dip the pork into the flour, so it's lightly coated. Shake off any excess flour. Heat olive oil in a flameproof casserole dish, over a medium-high heat. Once heated, add the pork in small batches and cook for 2 – 3 minutes, until browned on all sides. Transfer browned pork to a plate and set aside.
Add the vegetables: Turn the heat down to medium - low. Add the onions and carrots to the pan and cook gently for about 5 minutes, stirring occasionally. Add the pork and spices to the pan and cook for a further 30 seconds, until all the ingredients are coated with the spices. Add the stock and bring to the boil. Turn the heat down, place the lid on top and simmer gently for 15 minutes.
Add the apple: Cut the apples into quarters and remove the core (leave the skin on). Add apple to the pork and vegetables. Stir gently and then replace the lid. Continue cooking for another 15 minutes, until the pork is cooked through.
To serve: Remove the cloves and cinnamon stick. Serve the tagine with a large green salad and couscous.
Nutrition Tagine yields 1 serving of fruit and 2.5 vegetable serves (per serve): Lean pork fillet is a low fat source of protein, and is Heart Foundation approved.
Addition of spices gives both flavour and adds to antioxidants in the meal Kilojoules: 1,120 kJ; Protein: 25g; Fat: 4g; Saturated Fat: 1g; Carbohydrates: 33g; Total Sugars: 28g; Fibre: 8g; Sodium: 420mg
Serving: Serve with a green salad and some couscous. Serves 4 people.
Storage: This tagine is even better the next day. Store in the fridge overnight.
Cooking: Make in a flameproof casserole dish, with a lid. Takes 10 minutes of preparation and 30 minutes of cooking.
Alternatives: Use Lady William and Golden Delicious apples. Replace the individual spices with a pre-made Moroccan / North African spice mixture.
Apple Facts – Did You Know?
An apple has more antioxidants than half a punnet of blueberries.
Apples are higher in antioxidants than a 1,500mg megadose of Vitamin C and have almost four times the antioxidant content of brewed tea.
People who regularly eat apples have a reduced risk of chronic diseases including certain cancers, heart disease, asthma and type II diabetes.
Eating apples during pregnancy can help protect your child from developing asthma and related symptoms such as wheezing.
Apples have more fibre than four of the five top-selling breakfast cereals – without the added salt or sugar.
Apples have a low GI of 38 so they provide long lasting energy.
Apples are a good source of potassium, calcium, iron and vitamins B & C.
Compared with an apple, a muesli bar has 61% ,ore kilojoules, 20 times more fat, 52% less dietary fibre and almost three times more salt.