How to make pork steaks with blueberry and apple sauce

Brimming with protective antioxidants, blueberries also bring colour and sweetness to this quick and easy dish. Serve the pork with stir-fried cabbage and leeks, along with tender baby carrots. Here is a step by step on how to make this delicious and healthy dish.

Preparation time 10 minutes

Cooking time 18 minutes

Serves 4

• 2 apples, about 200 to 250 g (½ lb)
• 1 large leek
• 400 g (1 3/4 c) finely shredded cabbage
• 15 ml (1 tbsp) sugar
• 150 ml (2/3 c) blueberries
• 30 ml (2 tbsp) olive oil or canola oil, divided
• 4 lean pork steaks

1. Peel and coarsely grate the apples. Trim, thinly slice and rinse the leeks. Place the apples in a pot over high heat. Add the sugar and 15 millilitres (one tablespoon) of water and bring to a boil, stirring. Reduce heat to low, cover, and cook for one to two minutes, or until the apples soften. Stir in the blueberries to warm through and transfer to a serving bowl.

2. Heat a large frying pan over high heat until very hot. To the pan, add 15 millilitres (one tablespoon) of the oil and the pork steaks. Brown for one minute on each side, reduce heat to medium-low, and fry for four minutes on each side. Transfer the pork to a plate and keep warm.

3. Add the remaining oil to the frying pan, increase heat to high, and cook the leeks for three minutes, or until softened. Add the cabbage and cook for another two minutes, or until the cabbage is tender. Transfer the pork and vegetables to four warmed plates and add a large spoonful of blueberry and apple sauce before serving.

• Blackberries or sliced plums also taste great with pork. Halve, pit and slice the plums and cook them with the apples for one minute.
• For a cranberry and apple sauce, cook the cranberries and apples with 45 millilitres (three tablespoons) of water until the cranberries have softened. Add 30 grams (two tablespoons) sugar and cook gently for one minute.
• This fruity sauce also makes a wonderful accompaniment to venison, lamb, turkey and pheasant.

• Bursting with nourishment, cabbages of all colours contain high levels of antioxidants that work to protect cell membranes from damage by free radicals. As a result, there are studies that link eating cabbage with a lower risk of developing cancer, especially of the digestive tract.

• The leeks and cabbage reduce rapidly as they soften and cook, so add the cabbage in batches if your pan is small.

Nutrition information: 308 Calories, 13 g Fat, 3 g Saturated Fat, 18 g Carbohydrates, 30 g Protein, 6 g Fibre