LEAN EATER’S PORK PIE
Diets that ban carby veg are rooted in poor science. Potatoes are a top source of vitamin C, potassium and slow-burning energy
SERVES 2
• Bone-in pork shoulder, 300g, torn
• Cocoa powder, 2tbsp
• Fresh ground coffee, 1tbsp
• Sea salt, 3 pinches
• Paprika, 2tbsp
• White potatoes, 3 large, chopped
• Carrots, 4 medium, chopped
• An onion, chopped
• A celery stick, chopped
• Tomato purée, 1tbsp
• Beef stock, 300ml
METHOD
There are short cuts, sure, but here’s the right way to slow-roast pork. Rub the dry ingredients into the meat, wrap in cling film and leave overnight. When trimmed of fat, pork is relatively low in calories; plus, it’s an excellent source of selenium, which aids metabolic health. Brush the spice off, roast at 220°C for 30 minutes, then turn the heat down to 150°C. Cover with foil and slowcook for six hours.
Cube the potassium-rich potatoes and three of the carrots and boil with a pinch of salt. Another good low-GI carb, carrots are high in vitamin A. When soft, mash and season. Meanwhile, stir-fry the onion, remaining carrot and celery until soft. Throw in the pork, purée and stock. Season, then simmer for 15 minutes.
Tip into a dish, top with the mash and bake at 200°C for 15 minutes. We’ll let you debate the cheese topping.