Food and Cooking

Jerk pork with sweet potato mash

Spices add flavour to a dish without extra calories. If you like heat, add chopped chilli to the salsa for extra oomph. Sweet potatoes cook quickly to a softness that can be mashed without butter.

Each serving provides 467 kcal, 36g protein, 54.5g carbohydrates (of which 26.5g sugars), 10g fat (of which 3g saturates), 8g fibre and 1.5g salt.
Ingredients
2 tsp jerk seasoning
1½ tsp runny honey
100ml/3½fl oz pineapple juice (from 227g tin pineapple rings)
300g/10½oz pork tenderloin
1 tsp olive oil
1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces
For the salsa
2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped
3 spring onions, thinly sliced
2 tbsp roughly chopped fresh coriander leaf
½ lime, juice only
1 tsp olive oil
½ red chilli, deseeded and finely diced
pinch salt
Method
Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times.

Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil.

Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side.

Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through.

Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper.

To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes.

Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa.

Source: BBC