Pork Stew With Tomato Gravy

Pork Stew With Tomato Gravy is a hearty, flavourful dish that is perfect for a cold day or Sunday lunch.

Cook Time: 2 hours
Servings: 8


  • 500g pork stewing meat (must include at least 2 – 3 pork knuckle slices)
  • 600g pork goulash
  • 30ml oil
  • Salt and pepper to taste
  • 2 large onions, chopped
  • 1 large green chilli, chopped
  • 5ml each of ginger and garlic, chopped
  • 30ml meat masala
  • 2 Tbsp. tomato paste
  • 125ml chutney, lite
  • 350ml low sodium and MSG-free meat stock
  • Fresh or dried herbs of your choice
  • 3 large carrots, peeled and cut into thick slices
  • 1 can (400g) chopped tomatoes (no sugar added)
  • 30ml flat leaf parsley


  1. Heat the oil in a thick-based pot and brown the meat. Work in batches, ensuring the meat has a lovely golden-brown crust all over – season with salt and pepper. 
  2. Brown the onion and chilli in the same pot. Once the onion is soft and translucent, add the garlic, ginger, spices, tomato paste and chutney. Stir-fry for another minute. 
  3. Return the meat to the pot, add the stock and herbs, reduce the heat and simmer gently for 1 hour with the lid on. 
  4. Stir in the carrots and chopped tomato and check the seasoning. Add a pinch of salt and pepper if you like. 
  5. Simmer the stew gently for another 1 – 1,5 hours or until the meat is tender and the gravy deliciously thick. Serve with a sprinkling of fresh herbs and your favourite greens. 

Take Note

  • Starch like samp or beans can be added to the meal, sticking to max ½ cup size per serving.
  • No starch was included in the nutritional analysis.

NUTRITIONAL INFO (per serving)
Energy 1079kJ  |  Protein 31,5g  |  Carbs 13g  |  Fat 7,8g

Visit sapork.co.za for more info on pork.


Deconstructed Shepherd’s Pie

Deconstructed Shepherd’s Pie is a fun and easy way to enjoy this classic dish.

Cook Time: 30 minutes
Servings: 4


  • 2 medium potatoes, chopped
  • ½ head cauliflower, chopped in florets
  • 1 Tbsp. extra virgin olive oil
  • 1 medium onion, diced
  • 2 medium carrots, peeled and diced
  • 3 celery stalks, diced
  • 2 garlic cloves, minced
  • 500g extra lean mince (or chicken or ostrich mince)
  • 2 Tbsp. meat/poultry seasoning
  • Sea salt and black pepper to taste
  • ⅓ cup low-fat milk


  1. Place potatoes and cauliflower in a large pot. Fill with enough water to cover them by 1cm and cook on high heat till boiling. Once boiling, set timer for 10 minutes.
  2. Heat oil in a large skillet. Add onion, carrots, celery and garlic. Cook for 5 – 10 minutes, or until veggies are softened then add mince and seasoning. Stir the mince around while it cooks to break it into small pieces. Once meat is cooked through, remove the pan from heat and season to taste with salt and pepper.
  3. When the potato and cauliflower are tender and easily pierced with a fork, drain them and return to the pot. Add the milk and mash with a fork or potato masher. 
  4. Season to taste with salt and pepper.
  5. To assemble bowls, divide the meat and potato mixture between bowls.

Add more vegetables

Extra vegetables can be added into the mince (e.g. chopped broccoli, green beans, mushrooms, peppers, etc.) or served on the side to make the plate fuller. 
For people sensitive to dairy, plant-based milk can be used instead, for example, unsweetened almond milk.

NUTRITIONAL INFO (per serving)
Energy 1189kJ  |  Protein 31,3g  |  Carbs 20g  |  Fat 7,1g


Yoghurt-Curry Marinated Chicken Strips

This Yoghurt-Curry Marinated Chicken Strips recipe is a delicious and easy-to-make dish that is perfect for a quick weeknight meal.

Cuisine: FAMILY FEASTS Prep Time: Cook Time: 30 minutes minutes Servings: 5


  • 1 cup Fabulite Fat Free Plain Yoghurt
  • ⅓ cup onion, grated
  • 3 Tbsp. curry powder (use your preferred spiciness)
  • 1 Tbsp. extra virgin olive oil 
  • 1 tsp. salt
  • ½ tsp. paprika
  • 4 – 5 (about 500 – 600g) small chicken breasts, cut into strips
  • 4 cups of variety stir-fry vegetables of choice (e.g. Oriental, cabbage and carrots, etc.)


  1. Whisk yoghurt, onion, curry powder, oil, salt and paprika in a shallow pan. Add chicken and turn until well-coated. Cover and refrigerate for at least 4 – 8 hours.
  2. Preheat a non-stick pan on medium-high heat. Remove chicken from marinade and add the chicken with the marinade to pan. Cook turning a few times until browned and no longer pink (about 15 – 20 minutes). Add vegetables and stir-fry till heated and cooked through.
  3. Serve warm.

NUTRITIONAL INFO (per serving) Energy 1079kJ  |  Protein 31,5g  |  Carbs 13g  |  Fat 7,8g

CHOOSE HEALTHY DELICIOUS… CHOOSE FABULITE! Fabulite is a range of delicious yoghurts with no added sugar and no fat.


Steamed fish and vegetables

Steamed fish and vegetables is a healthy low carb dish that is easy to make.

Cook Time: 15 minutes
Servings: 2


  • ½ cup water
  • 1½ cups of cherry tomatoes
  • ½ tsp. chilli flakes
  • 2 (approximately 120g each) hake/tilapia fillets, plain, not crumbed
  • Pinch of sea salt and black pepper 
  • 6 cups (120g) baby spinach
  • 1Tbsp. extra virgin olive oil
  • ½ lemon, juiced
  • 2 Tbsp. capers


  • Add water to a skillet, place it over high heat and bring it to a boil. Add tomatoes and chilli flakes. Set fish on top and season with sea salt and black pepper.
  • Cover with a lid and cook for 3 minutes.
  • Remove lid and set the spinach on top of the fish. Cover again and cook for another 2 minutes or until the fish flakes with a fork. Use a slotted spoon to transfer the fish and vegetables to a plate. Turn off the heat.
  • In a bowl, combine the olive oil, lemon juice, and capers. Whisk with a fork.
  • Divide spinach and tomatoes between plates. Top with fish and drizzle with olive oil dressing made in the previous step. Season with more sea salt and black pepper if you so desire. 
  • Serve warm.


  • You can also use salmon fillets. Adjust poaching time depending on thickness of the fillet. Salmon is generally thicker than hake. 
  • Want it spicier? Double up on the chilli flakes.
  • Kid-friendly suggestion: Kids may only want the fish. If so, serve with sweet potato (baked or fries) and steamed broccoli or gem squash.

NUTRITIONAL INFO (per serving)
Energy 834kJ  |  Protein 24,6g  |  Carbs 4g  |  Fat 8,2g


Vegetarian Fajita Bowl

This Vegetarian Fajita Bowl is a delicious and healthy meal that is perfect for lunch or dinner.

Cook Time: 50 minutes
Servings: 5


  • ½ cup brown rice, uncooked
  • 1 Tbsp. coconut oil
  • 2 portobello mushrooms, sliced
  • 1 red bell pepper, chopped
  • 1 medium onion, chopped
  • 2 garlic cloves
  • 2 Tbsp. smoked paprika
  • 1 Tbsp. garlic powder
  • 1 Tbsp. onion powder
  • 1 tsp. cayenne pepper, optional
  • 1 avocado, sliced
  • 1 can black beans, drained and rinsed


  • Cook rice: bring 1 cup water to a boil. Add brown rice. Continue boiling for 5 minutes. Reduce the heat to low and cover. Cook for 50 minutes. Remove from heat and let it stand for 10 minutes. Fluff with a fork.
  • While rice is cooking, add coconut oil to large frying pan. When oil is melted, add sliced mushrooms, bell peppers, onion and garlic. Season with paprika, garlic powder, onion powder and cayenne pepper. Sauté until brown. Set aside.
  • To serve: fill a small serving bowl with a serving of rice, fajita vegetables, black beans and avocado as per servings allowed.


This Vegetarian Fajita Bowl is slightly higher in carbohydrates versus protein so be careful not to overdo the rice and beans. When blood glucose levels are on the higher side, rice can be left out and substituted with 3 medium chicken breasts; the nutritional info will then be as follows: energy: 1155kJ, carbohydrates: 12g, protein: 29g and fat:10g.

NUTRITIONAL INFO (per serving)
Energy 991kJ  |  Protein 7,7g  |  Carbs 28g  |  Fat 8,5g