The 5-2 Challenge. A Hearty Winter Meal. Pot Roasted Pork Scotch Fillet with Onions and Sweet Potato.

Pot Roasted Scotch Fillet of Pork

Due to the Queen’s Birthday long weekend and a diary full of commitments, this week I have had to complete both my fast days in close proximity  with a single feast day in between. I don’t know if it was the chilly weather but by the afternoon of my second fast day I was definitely craving a hearty winter meal. Most fast days I will skip breakfast and either have two mini meals, or a lunchtime snack and a more substantial dinner. It’s a formula that works well for me.

After twelve weeks of the 5-2 challenge I seem to have adjusted to fasting two days a week.  Luckily I don’t seem to focus on my hunger anymore, which passes in waves and is easily satisfied by a cup of tea. Perhaps this breakthrough is purely psychological as I know I can eat whatever I choose the next day. Although in truth on the days immediately following a fast day I never seem to overindulge. Primarily because I feel fantastic.

In winter when the temperature drops I like to introduce a warming pot roast into my repertoire. An easy, set and forget meal that truly looks after itself. Here is my 5-2 fast day version of pot roast. I used lean, rindless pork scotch fillet at only 169 calories per 100 grams and plenty of vegetables.  Pork scotch fillet carries much less fat than other cuts of pork and is much healthier for you. Moreover it lends itself perfectly to pot roasting, producing a beautifully tender and succulent result.

2 Cups  Tea
1 Cup Miso Soup With Tofu
Mid Afternoon
2 Cups Tea
1 Serving Pot Roasted Pork With Onions and Sweet Potato
2 Cups Tea
Total Calories

 Pot Roasted Pork Scotch Fillet with Onions and Sweet Potato.

Serves 6 (403 calories per serve)

1 tablespoon olive oil (120 calories)
900g strip of pork scotch fillet, allows a 150g serve of pork per person  (1521 calories)
sea salt and freshly ground pepper
2 cups Campbell’s real chicken stock (40 calories)
1 cup dry white wine (121 calories)
2 cups brown onion, sliced (96 calories)
4 cloves garlic, minced (16 calories)
2 dried bay leaves (2 calories)
1 tablespoon fresh thyme, leaves stripped from stem and finely chopped (3 calories)
2 celery stalks, finely diced (17 calories)
2 large carrots, finely diced (50 calories)
500g sweet potato, cut into chunks (430 calories)

PREHEAT oven to 180 C degrees.
IN AN ovenproof, heavy based Le Creuset style pot , heat oil over medium-high heat.
SEASON the pork generously with sea salt and pepper. Place in the pot and brown on all sides on the stove top for about 10 minutes. Reduce heat to medium.
ADD onions, garlic, carrots and celery to the pot. Sauté for a few minutes until the onion is  soft and translucent.
ADD stock, wine, bay leaves, and thyme. Bring to a simmer and cover.
PLACE the pot in the oven, and roast for about three quarters of an hour. Add the sweet potato chunks, and cook until tender, about half an hour.
TRANSFER the pork and sweet potato to a platter. Remove bay leaves. With a spoon, skim any fat off the surface of the pan juices. I prefer not to strain the pan juices and serve them as a chunky sauce. Reduce the pan juices a little over high heat if required. Season the sauce to taste.
CARVE the roast into thick slices, spoon over the sauce and serve with the sweet potato.

This entry was posted in Pork, What I Love to Cook and tagged , , , , , , , , , . Bookmark the permalink.

3 Responses to The 5-2 Challenge. A Hearty Winter Meal. Pot Roasted Pork Scotch Fillet with Onions and Sweet Potato.

  1. Carmen says:

    I have previously sent a comment but unfortunately it seems to have disappeared or is in some other place, so I may appear to be repeating myself. I have only been following this diet for about 4 weeks but after the initial concern about the fast days I, like yourself, have found it much easier than expected. The fast days have not been too difficult and on the ‘normal days’ I do not find myself eating more than I should, as a matter of fact if I count the calories on these days (which I only don’t obsessively do) I have found that I am often eating less than 1200 calories. I like it because I was so over counting calories, pro-points and attending meetings. I particularly want to thank you for all your wonderful recipes and the work you have put in working them out. At times I feel guilty taking advantage of this but I am grateful.

    • Thanks Carmen. The recipes are there for everyone to enjoy. I find calorie counting a chore and once I’ve nailed a recipe I like to post it so I can refer back to it. It’s amazing how much food you can put on a plate when you concentrate on whole foods and cut back on unnecessary fats and carbs. I like to think of it as mindful eating.

  2. Pingback: Eat, Fast and Live Longer. 5-2 Diet Recipe Ideas Under 400 Calories. | The Paddington Foodie

Comments are closed.