Pork & Fennel with Red Wine & Borlotti Beans Casserole

Course: Main - Dish: Meat - Serves: 4

Preparation Time: 10 minutes

Cooking Time: 1¼ hours

 

Method:

        ·         Preheat oven to fan 160°C, conventional 180°C, gas 4.

·         Heat 1Tbsp oil in a large flameproof casserole dish.  Fry the pork in batches, browning well and set aside. 

·         Add remaining oil and fry the onions, when just beginning to brown add the garlic and fennel.

·         Add the meat and any juices back into the dish, sprinkle over the flour and stir well.

·         Gradually add the wine, stock and tomatoes, season well and add the thyme sprigs.

·         Cover, cook in the oven for one hour add the borlotti beans and return to the oven for a further 15-20 minutes or until the meat is tender.  Remove the thyme sprigs and replace with fresh to garnish.

·         Delicious served with sprouting broccoli.

Nutritional information per serving:

Calories: 303
Protein: 28.0g
Carbs: 21.6g
Sugars: 6.5g
Fat: 12.2g
Sat Fat: 2.4g
Fibre: 5.4g
Sodium: 0.1g

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