Dinner · The Runner’s Kitchen
Apple & mustard pork traybake
Golden pork medallions, soft apples and roast potatoes, with a tangy mustard-yoghurt sauce.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Black pepper and dried sage to taste.
Listed allergens: mustard, milk. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 4 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 8.8* g
- Sugars
- 22.5 g
- Saturated fat
- 1.3 g
- Sodium
- 259.5 mg
- Potassium
- 1,909.3 mg
- Calcium
- 133.4 mg
- Magnesium
- 110.5 mg
- Phosphorus
- 511.4 mg
- Iron
- 2.81 mg
- Zinc
- 3.61 mg
- Selenium
- 27.9* µg
- Iodine
- 27.2* µg
- Vitamin A (retinol equivalents)
- 1,473.3* µg
- Vitamin D
- 0.15 µg
- Vitamin E
- 0.97* mg
- Vitamin K1
- 13.4* µg
- Thiamin (B1)
- 1.91* mg
- Riboflavin (B2)
- 0.58* mg
- Vitamin B6
- 0.91* mg
- Vitamin B12
- 0.87 µg
- Folate
- 50.3 µg
- Vitamin C
- 37.7 mg
- Niacin equivalents (B3)
- 23.0* mg
- Pantothenic acid (B5)
- 3.2* mg
- Biotin (B7)
- 9.9* µg
- Copper
- 0.3 mg
- Manganese
- 0.5 mg
- Chloride
- 685.1 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Heat the oven to 210°C, or 190°C fan. Cut potatoes and carrots into small pieces, slice onion and core the apples.
- Toss potatoes, carrots and onion with most of the oil on a roomy tray. Roast for 20 minutes, turning once.
- Brush pork medallions with the remaining oil and half the mustard. Add them to the tray with the sliced apple.
- Roast for about 15 minutes more, turning the pork if needed, until the meat is fully cooked and vegetables are tender. Time varies with medallion thickness.
- Mix yoghurt, lemon juice and remaining mustard for a cool sauce. Rest the pork briefly, then divide into 4 portions with the vegetables and sauce.
Fit it around your training.
Why this combination?
Pork fillet supplies protein, potatoes provide carbohydrate and apples add sweetness that balances the mustard. The sauce uses yoghurt rather than relying on a large amount of cream.
When it could work for you
A practical autumn dinner after an evening session. Pack the sauce separately if taking leftovers for lunch.
Plan food before, during & after your runStorage & leftovers.
Cool promptly in shallow containers and refrigerate within one to two hours. Eat within 48 hours or freeze. Reheat once until steaming hot throughout. Keep the yoghurt sauce separate and refrigerated.
Make meal prep easierSomething for your next day.
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