Spanish pork with beans
Choose very lean pork shoulder steaks when shopping to keep the saturated fats down in this supper. This meal is eaten over two evenings so, although you have a little work one night chopping the veg, you have an easy meal the second day. Supplying a good source of protein, this is an ideal dish for a post-gym supper.
SERVES 4 PREP 20 mins COOK 40 mins EASY
3 garlic cloves, 1 crushed, 2 sliced 2 tbsp rapeseed oil
4 tsp smoked paprika
4 lean pork shoulder steaks (525g), trimmed of any fat
2 large onions (340g), halved and sliced
325g carrots (about 6), diced 2 tbsp sherry vinegar 2 red peppers, deseeded and chopped
1 tbsp vegetable bouillon powder, made up to 500ml with boiling water
3 rosemary sprigs, leaves picked and finely chopped
200g whole cherry tomatoes
2 tbsp tomato purée
2 x 400g cans butter beans, drained 1/3 x 30g pack parsley, chopped squeeze of lemon (optional)
1 Mix the crushed garlic, 1 tbsp of the oil and 1 tsp smoked paprika together in a shallow dish and turn the pork steaks over in the mix to coat them on both sides. Heat a large non-stick frying pan and fry the pork for about 4 mins on each side to part-cook and brown them, then remove them from the pan.
2 Add the rest of the oil to the pan and fry the onions, carrots and sliced garlic, stirring frequently for 10 mins until the veg starts to caramelise a little. Pour in the sherry vinegar, allowing it to sizzle in the heat, then add the peppers, bouillon, rosemary, any juices left in the dish from the pork, the cherry tomatoes, tomato purée, remaining 3 tsp paprika and beans.
3 Lay the pork steaks on top, then cover the pan and cook for 20 mins until the pork and vegetables are tender. The pork will be cooked and juicy, but not fall apart. Remove the pork from the pan, stir in the parsley and a squeeze of lemon juice, if using. Eat two portions of the pork and beans now and chill the rest for another day (will keep for up to two days). To serve the second night, just reheat in a pan.
GOOD TO KNOW healthy • low fat • low cal • folate • fibre • vit c • iron • 5 of 5-a-day • gluten free
PER SERVING 454 kcals • fat 14g • saturates 3g • carbs 35g • sugars 18g • fibre 17g • protein 39g • salt 1.5g