Indian food is one of the nation’s favourites. This recipe is a healthier version of the Indian equivalent as the pork steaks are dry-coated with a tikka spice rub and then put under the grill.

To complete the dish, serve with a Bombay potato salad and spicy yogurt dip. This recipe is a good source of protein and calcium. 

Cooking time: approx 15 minutes
Calories per serving: 1265kj/299kcal
Fat: 6g
Serves 2

2 lean, fully trimmed pork chops or steaks
15ml (1 tbsp) tikka spice
250g (9oz) new potatoes, cut in half
1⁄2 red onion, sliced
50g (2oz) baby spinach
1 tsp tikka spice
15ml (1 tbsp) tomato ketchup
15ml (1 tbsp) honey
15ml (1 tbsp) water

For the spicy yogurt dip
45ml (3 tbsp) low-fat natural yogurt
5ml (1 tsp) tikka spice

Rub the chops with the tablespoon of tikka spice to coat them.
Cook under a preheated grill for 8–10 minutes on each side.
Meanwhile cook the potatoes until soft and allow them to cool slightly.

Add the sliced onion and baby spinach and mix with the remaining teaspoon of tikka spice, tomato ketchup, honey and water.

For the spicy yogurt dip, simply mix the yogurt with the tikka spice.

Serve the chops with the potato salad and spicy yogurt.