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Golden pork loin steaks on soft leeks in a mustard and yoghurt sauce, with new potatoes and green beans. A plain, comforting plate that is ready in 35 minutes.
Check off ingredients as you go.
Contains milk, mustard. Check the labels on packaged ingredients:
Boil the potatoes in salted water for 15 to 18 minutes, adding the green beans for the last 4 minutes, until the potatoes are tender to a knife. Drain.
Meanwhile, pat the pork dry and season it. Warm half the oil in a large frying pan over medium-high heat and cook the pork for 4 to 5 minutes a side, until golden. Move them to a plate, cover loosely and rest for at least 3 minutes.
Cooked when: 63°C / 145°F, then left to rest for 3 minutes before slicing. A food thermometer is the reliable way to tell.
Lower the heat to medium, add the rest of the oil, the leeks and the thyme, and cook for 6 to 8 minutes, stirring, until the leeks are soft and silky. Pour in the stock and let it bubble for 1 minute.
Take the pan off the heat and stir in the Dijon mustard, then the Greek yoghurt and any juices from the resting pork.
Serve the pork on the mustard leeks with the potatoes and beans, scattered with the parsley.
Add the yoghurt off the heat. Strained yoghurt has too little fat to survive a boil and curdles into grains; stirred into a pan that has stopped bubbling, it turns the leeks into a smooth sauce.
One serving is One pork steak with half the leeks, potatoes and beans. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Pork tenderloin instead of loin steaks
Leaner and more tender. Brown it whole for 12 to 15 minutes, turning, and rest it before slicing.
Per serving: about 20 kcal less, about 4 g less protein, about 1 g less fat.
Chicken stock instead of vegetable
A little more savoury in the sauce.
Per serving: about the same energy, about the same protein, about the same fat.
Wholegrain mustard instead of Dijon
Milder, with more texture. Nutrition is not recalculated.
Allergens: Still contains mustard.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Pork loin steaks trimmed of fat are nearly as lean as chicken breast, so the plate gets most of its protein from the pork and its fibre from the leeks, potatoes and beans.
| Energy | 475 kcal |
|---|---|
| Protein | 46 g |
| Fat | 11 g |
| of which saturates | 2 g |
| Carbohydrate | 52 g |
| of which sugars | 10 g |
| Fibre | 8 g |
| Sodium | 410 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| potatoes | 300 g | FDC 170026Potatoes, flesh and skin, raw | 231 kcal | 6.1 g |
| green beans | 150 g | FDC 169961Beans, snap, green, raw | 47 kcal | 2.7 g |
| pork loin steaks | 300 g | FDC 168263Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | 369 kcal | 71.3 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| leek | 250 g | FDC 169246Leeks, (bulb and lower leaf-portion), raw | 153 kcal | 3.8 g |
| fresh thyme leaves | 1 g | FDC 173470Thyme, freshA teaspoon of thyme leaves weighs 0.8 g, under 1 kcal on FoodData Central 173470. That record has no sugars value, so the leaves are listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| vegetable stock | 98 g | FDC 171583Soup, vegetable broth, ready to serve | 5 kcal | 0.2 g |
| Dijon mustard | 15 g | FDC 2710085Mustard | 10 kcal | 0.6 g |
| Greek yoghurt | 80 g | FDC 170903Yogurt, Greek, plain, lowfat | 58 kcal | 8.0 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 955 kcal | 92.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 1 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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