Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Pork, pear and mustard pita
Warm pork and pear in a soft pita with mustard yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the tenderloin reaches temperature in 12 to 15 minutes
- Photograph the finished pitas
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 360 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, milk, mustard. Check the labels on packaged ingredients:
- Dijon mustard. Many Dijon mustards also declare sulphites; check the label.
- pitas. Pita can contain soya or sesame; check the label.
Cooking steps
Warm the oil in a frying pan over medium-high heat. Cook the pork for 12 to 15 minutes, turning every few minutes, until browned all over and cooked through.
Cooked when: 63°C / 145°F, then left to rest for 3 minutes before slicing. A food thermometer is the reliable way to tell.
Move it to a board and leave it to rest for 3 minutes. The rest is part of the safe cooking, not just for tenderness.
Meanwhile, stir the mustard into the yoghurt and warm the pitas.
Slice the pork across the grain, fill the pitas with it, add the pear slices and spoon the mustard yoghurt over.
The useful detail
Slice pork across the grain after resting. Cut along the grain it comes away in long fibres; across, each slice is short-grained and tender.
Make it work for you
One serving is One filled pita. 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.
Chicken breast instead of pork
Cook it to 74°C / 165°F instead, and no rest is needed for safety.
Per serving: about 10 kcal more, about 2 g more protein, about the same fat.
Apple instead of pear
Crisper and sharper against the mustard.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Wholegrain mustard
Milder, with more texture. It still contains mustard, and the nutrition is not recalculated.
Allergens: Still contains mustard.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Pork tenderloin is as lean as chicken breast, which is what makes this a light lunch despite being a meat sandwich.
| Energy | 360 kcal |
|---|---|
| Protein | 32 g |
| Fat | 7 g |
| of which saturates | 2 g |
| Carbohydrate | 45 g |
| of which sugars | 10 g |
| Fibre | 5 g |
| Sodium | 370 mg |
Show calculation notes
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 |
|---|---|---|---|---|
| pork tenderloin | 220 g | FDC 168249Pork, fresh, loin, tenderloin, separable lean only, raw | 240 kcal | 46.1 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| Dijon mustard | 5 g | FDC 2710085Mustard | 3 kcal | 0.2 g |
| pitas | 120 g | FDC 174916Bread, pita, whole-wheat | 314 kcal | 11.8 g |
| pears | 100 g | FDC 169118Pears, raw | 57 kcal | 0.4 g |
| Whole recipe | Divided by 2 | 718 kcal | 63.7 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. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool and refrigerate the cooked pork within 2 hours and eat within 3 to 4 days. Fill the pitas fresh.
- In the freezer
- Cooked pork freezes for 2 to 3 months for best quality, on the FDA chart's figure for cooked meat dishes.
- Reheating
- Reheat the pork until it reaches 74°C / 165°F, steaming hot throughout, or eat it cold in the pita.
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.
Try another recipe
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About 15 min · 440 kcal · 38 g protein per serving