Tender Pork Stew – 372 calories

IMG_0885This dish was simple to prepare – and although the thought of sprinkling grated Parmesan on top sounded a bit strange to me, it really worked and helped bring the dish up to another level!

Preparation Time: 20 mins

Cooking Time: 2 hrs

Serves: 3

Calories per serving: 372

Ingredients

Pork Shoulder Steaks x 2, cut into large chunks – 338g

Onions, roughly chopped – 102g

Celery, roughly chopped – 113g

Stock Cubes, Vegetable-0.66 Cube/6.6g

Water, Mineral Or Tap-350ml

Olive Oil – 22ml

Plain Flour – 1 Dsp/10g

Carrots, roughly chopped – 162g

Thyme, Dried – ½ Tsp/0.5g

Garlic, crushed – 2 Cloves/6g

Parmesan Cheese – 1 Tbsp/10g

Tomatoes, Chopped, in Tomato Juice – 1 Can/400g

Bay Leaves – 1 Leaf/0.9g


Method

Preheat the oven to 160C, gas 3. Heat half the olive oil in a medium non-stick saucepan and place on a medium heat on the hob.

Dust the pork with the flour. Add half the pork to the pan and brown on all sides. Remove to a plate. Repeat with the rest of the pork and set aside.

Add the remaining olive oil to the pan, along with the onion, carrots and celery and cook, stirring occasionally, for about 10 minutes, until the onion has softened slightly. Return the meat to the pan with the garlic, tomatoes, bay leaf and thyme leaves.

Make up 350ml stock using the stock cube (just 2/3rd of a cube needed) and pour into the pan. Bring to the boil, then carefully pour the contents of the pan into an ovenproof casserole.

Cover with a lid then transfer to the oven and cook for 2 hours.

Just before serving, remove the casserole from the oven, sprinkle with the grated parmesan and bake until the cheese has melted.


Nutrition Information

Nutrition Data Per Serving

Calories (kcal) 372

Carbohydrate (g) 16.8

Fat (g) 22.6

Fibre (g) 3.6

Sodium (g) 0.442

Fruit & Veg 3.4

Protein (g) 25.2

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