4 Simple Lunch Recipes

Parma Pork with Potato Salad

Total Servings: 4

Total Calories per serving: 349cal

Preparation Time: 20 minutes

Cook Time: 50 minutes

Total Time: 1 hour 10 minutes


  • 175g sliced potatoes
  • 3 thickly sliced celery sticks
  • 3 tbsp bio yogurt
  • 2 gherkins, sliced
  • ¼ tsp caraway seeds
  • ½ tsp Dijon mustard
  • 2 x 100g pieces of lean pork tenderloin
  • 2 tsp chopped sage
  • 2 slices Parma ham
  • 1 tsp rapeseed oil
  • 2 tsp balsamic vinegar
  • 2 handfuls salad leaves


1. Take water to a boil in a pan, add the potatoes and celery, and let them cook for 8 minutes. In the meantime, mix the mustard, gherkins, caraway, and yogurt in a bowl.

2. When the potatoes and celery are done, drain them and set them aside for a few minutes to cool down. Use a rolling pin to smash the pork pieces flat. Sprinkle the sage and pepper on top, and then put a slice of Parma ham on each. In a pan that doesn’t stick, heat the oil, add the pork, and cook for 3-4 minutes (turn the side after halftime). Put the balsamic vinegar in the pan and let it bubble up.

3. Mix potatoes with celery into the dressing and serve with the pork and some salad leaves on the side.

Low-Calorie Smothered Pork Chops

Total Servings: 4

Total Calories per serving: 260cal

Preparation Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes


  • 4 thick center-cut pork chops
  • Pinch of cayenne
  • 1 tbsp butter
  • 2 tbsp flour
  • 1 cup low-sodium chicken stock
  • 1⁄2 cup low-fat buttermilk
  • 1 tsp Dijon mustard
  • Salt and black pepper to taste
  • Chopped fresh parsley for garnish


1. Season the chops on both sides with black pepper, salt, and a pinch of cayenne pepper an hour before cooking, then place them in the refrigerator.

2. Over medium heat, melt butter in a non-stick saute pan. Lightly coat both sides of the chops with flour and shake off any excess flour. Cook the chops for 4 minutes per side, turning once until nicely browned but not fully cooked.

3. Transfer to a chopping board. Add the stock, buttermilk, and mustard to the pan and reduce the liquid by half, simmering for 5 to 7 minutes. Return the chops to the pan and continue simmering them for approximately three minutes or until they are cooked.

4. If desired, serve the chops with gravy poured over the tops and garnished with parsley.

Teriyaki Pork Chops with Sautéed Apples

Total Servings: 4

Total Calories per serving: 345cal

Preparation Time: 1 hour

Cook Time: 20 minutes

Total Time: 1 hour 20 minutes


  • Pork chops (about 6 oz each)
  • 1 cup bottled teriyaki marinade
  • ½ tbsp peanut or canola oil
  • 1 tbsp grated fresh ginger
  • 1 apple, peeled, cored, and diced
  • ½ cup apple juice
  • ¼ cup apple cider vinegar
  • ½ onion, diced
  • 1 tsp Chinese five-spice powder
  • Salt and black pepper to taste


1. Toss pork chops with teriyaki sauce in a shallow bowl or plastic bag. Marinate for 1 to 8 hours in the fridge, covered. Preheat a grill pan.

2. While the grill preheats, heat the oil in a medium saucepan. Cook onion and ginger for 2 minutes, until transparent. Mix apple, apple juice, vinegar, and five-spice. Simmer for 10 minutes until the apples are cooked (but not mushy) and the liquid has thickened.

3. When the grill or pan is hot, take the pork from the marinade and cook for 4-5 minutes per side until lightly browned and firm yet yielding.

Roast Pork Loin with Lemony White Beans

Total Servings: 4

Total Calories per serving: 350cal

Preparation Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour


  • 3 cloves garlic, minced
  • Grated zest of 2 oranges
  • 1 tbsp fennel seeds
  • 1 ½ tbsp chopped fresh rosemary
  • 1 tbsp olive oil
  • 1 pork loin (2 lb)
  • 2 cans (16 oz each) of white kidney beans, rinsed and drained
  • Juice of 1 lemon
  • Salt and black pepper to taste


1. Set the oven over 450°F. Combine garlic, citrus zest, fennel seeds, and 1 tablespoon of rosemary on a cutting board.

2. Repeat until the mixture becomes paste-like. Add olive oil to it. Salted and peppered pork is rubbed with paste. You can cook the loin immediately or marinate it for up to 4 hours at this stage.

3. Depending on the thickness of the loin, roast the pork for 25- 30 minutes until a thermometer reads 150° to 155°F. Wait 10 minutes before slicing.

4. While the pork rests, reheat the beans with the remaining rosemary and lemon juice. Salinize. Serve pork over beans.

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