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Spanish pork with olives

Nutritional Info
Total Sugar0.91g

If you're looking for an alternative to the dieter's favourite of chicken, then try this delicious but low-fat, low-calorie casserole.


Try this casserole, packed with Mediterranean flavour. Choose low fat pork and compliment with olives. Olives are a good source of vitamin E – a powerful antioxidant that can boost the immune system and help keep you healthy during the cold months.

Prep time: 10 mins
Cooking time: 2 hrs 10 mins
Total time: 2 hrs 20 mins

Ingredients (Serves 4)

  • 1 tbsp oil
  • 800g pork tenderloin, trimmed and cut into bite-sized pieces
  • 2 red onions, sliced
  • 1 red bell pepper, sliced
  • 2 garlic cloves, crushed
  • Thyme sprigs
  • 400g chopped tomatoes, tinned
  • 2 tbsp. tomato puree
  • 275ml red wine
  • 1 bay leaf
  • 100g mixed olives
  • 450g new potatoes
  • Seasoning to taste


  1. Start by preheating the oven to 140C.
  2. Heat the oil in a deep casserole dish over a high heat
  3. Add the pork pieces and brown them on all sides. Remove them from the pan and onto a plate when they are browned – you may have to do this in smaller batches.
  4. Add the sliced onions and red pepper and allow to soften, about 5 minutes.
  5. Then add the garlic and stir for about 1 minute.
  6. Return the browned meat to the casserole dish and add the thyme, tomatoes, tomato puree, red wine, olives and bay leaf. Bring everything up to a gentle simmer, season, then put the lid on and transfer the casserole to the oven for 1 hour, 15 minutes.
  7. After that, add the potatoes, cover the pan again and cook for a further 45 minutes.

For more delicious and health recipes from our Proactive Health team, please visit our Diet & Nutrition centre.

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