Pork escalopes with swede mash

Pork escalopes with swede mash
  • Serves: 4
  • Cook time: Ready in 40 minutes
  • Ready in: Less than 30 Minutes
  • Difficulty Rating: 1
  • Syns per serving:

A hearty meal for hearty appetites, this dish is packed with protein and Speed food power to help boost your weight loss.


  • Low calorie cooking spray
  • 12 lean pork escalopes, all visible fat removed
  • 300ml boiling chicken stock
  • ½ tsp mustard powder mixed with 1 tsp water
  • 1 level tbsp wholegrain mustard
  • 100g fat free natural fromage frais
  • 2 tsp dried tarragon

For the swede mash

  • 1 large swede, peeled and chopped
  • Salt and freshly ground black pepper
  • ¼ tsp nutmeg


  1. First make the mash. Cook the swede in a pan of lightly salted boiling water for 30 minutes. Drain and mash with a potato masher. Add some freshly ground black pepper and the ground nutmeg.
  2. Meanwhile, spray a wide non-stick frying pan with low calorie cooking spray and place over a high heat. In batches, cook the escalopes for 4 minutes on each side or until lightly browned. Remove each batch from the pan and keep warm.
  3. Add the stock and both mustards to the same pan, stir well and boil rapidly for 3-4 minutes. Remove from the heat and stir in the fromage frais and tarragon.
  4. Divide the mash between warmed plates, then top with the pork and spoon over the sauce. Serve with a medley of Speed vegetables.

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