Oriental pork muscle casserole

(Image credit: unknown)

Serves 4
Per portion: 456 calories, 55g protein, 10.6g fat, 49.9g carbohydrate, 3.2g salt
You will need
900g lean shoulder of pork, diced
8tbsp light soy sauce
1tsp sugar
2 cloves of garlic, chopped
2 chillies, chopped
120ml sherry
16 salad potatoes, washed
4 spring onions, chopped
400g spinach leaves
Salt and freshly ground pepper

How to make it
Arrange the pork in a single layer in the base of a lidded casserole dish. Mix the sugar, soy sauce, garlic and chillies with the sherry, stir well and pour over the pork. Add the veg, then place the casserole on the hob and bring it to a gentle simmer. Put the lid on and simmer over a gentle heat for 90 minutes, stirring occasionally.
Why should I have it?
Pork is low in fat and provides all the essential amino acids needed for muscle growth. It’s also brimming with magnesium, which helps keep muscles strong. Potatoes are rich in carbohydrate, which provides energy for your workouts. Intensive training saps your body’s store of vitamins and minerals – spinach contains just about everything you need to recover quickly.

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Dr Sarah Schenker is a dietitian, sports dietitian and public health nutritionist, who has worked with Jamie Oliver on his Feed Me Better campaign, Premiership football clubs including Chelsea FC and Tottenham Hotspur, and various government committees.

Sarah co-authored the book The Fast Diet, has written other books including My Sugar Free Baby and Me and Eating Fat Will Make You Fat, and has contributed to the Mail Online, the Huffington Post and many others. 

Sarah is a member of the British Dietetic Association, Nutrition Society, Association for Nutrition and the Guild of Health Writers.