Oriental pork muscle casserole


This Asian dish will help you pack on more muscle.

Sarah Schenker
21 Sep 2010

Serves 4
Per portion: 456 calories, 55g protein, 10.6g fat, 49.9g carbohydrate, 3.2g salt
You will need
900g lean shoulder of pork, diced
8tbsp light soy 
1tsp sugar
2 cloves of garlic, chopped
2 chillies, chopped
120ml sherry
16 salad potatoes, washed
4 spring onions, chopped
400g spinach 
Salt and freshly ground pepper

How to make it
Arrange the pork in a single layer in the base of a lidded casserole dish. Mix the sugar, soy sauce, garlic and chillies with the sherry, stir well and pour over the pork. Add the veg, then place the casserole on the hob and bring it to a gentle simmer. Put the lid on and simmer over a gentle heat for 90 minutes, stirring occasionally.
Why should I have it?
Pork is low in fat and provides all the essential amino acids needed for muscle growth. It’s also brimming with magnesium, which helps keep muscles strong. Potatoes are rich in carbohydrate, which 
provides energy for your workouts. Intensive 
training saps your body’s store of vitamins 
and minerals – spinach contains 
just about everything you need 
to recover quickly.

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