Enjoy this iron-rich, easy-to-make meal. Chopsticks are optional.
Ingredients and Method
Enjoy this iron-rich, easy-to-make meal. Chopsticks are optional.
Serves 4
Nutritional content per serving
1 513 kJ | 37 g carbohydrate | 32 g protein | 9 g fat | 3 g fibre
Asian sauce
5 ml sesame oil
3 cm piece ginger, finely grated
1 red chilli, seeded and finely chopped
80 ml soya sauce
30 ml honey
2 x 250 g pork fillets
15 ml olive oil
500 ml cooked egg-noodles
juice of 2 limes
juice of 1 lemon
juice of 1 orange
45 ml fish sauce
handful of each mint and chives, chopped
1 red chilli, seeded and finely chopped
200 g green beans, halved lengthwise and blanched
Instructions
1. Mix the oil, ginger, chilli, soya sauce and honey together.
Pour over the pork fillets and marinate for 30 minutes.
2. Preheat the oven to 200C. Heat the olive oil in a large pan over moderate heat. Pan fry the fillets for 2 minutes each side. Baste with the marinade while frying.
3. Finish the fillets off in the oven for about 5 minutes until they’re cooked to your liking.
4. Mix the noodles, lime, lemon and orange juice, fish sauce, mint and chives, chilli and green beans together.
5. Cut the pork in to thin slices and mix through the noodles.
Tip: Make sure you always have a tin of baked beans in your cupboard. Baked beans are an excellent source of folate, magnesium, calcium and iron.
Iron
Why you need it: Iron is a mineral found in every cell in the body. It’s essential for the production of haemoglobin, which transports oxygen from your lungs around the body. An iron deficiency can make you feel lethargic and susceptible to infections.
Where you get it: Lamb’s liver, bran cereals,beef, pork, chicken, broccoli, sardines and baked beans.
To increase the amount of iron absorbed from plant foods it is essential to eat them with foods high in vitamin C.
