2 tsp olive oil
750 g pork shoulder, cut into 5cm cubes
2 tbsp. plain flour
1 onion, roughly chopped
2 carrots, peeled and roughly chopped
2 sticks celery, roughly chopped
2 garlic cloves, crushed
230 g tin chopped tomatoes
1 bay leaf
1 heaped tsp fresh thyme leaves, chopped
1 (low-salt) chicken or vegetable stock cube
1 tbsp. grated parmesan
1. Preheat the oven to 150°C, fan 140°C, gas 2. Heat half the olive oil in a medium non-stick saucepan. 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.
2. 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 500ml stock using the stock cube and pour 300ml into the pan (save the rest for another recipe). 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.
3. Just before serving, remove the casserole from the oven, sprinkle with the grated parmesan and bake until the cheese has melted.
Each serving provides
7.6g carbohydrate 2.1g fibre 13.8g protein 8.0g fat
Delicious served with celeriac or swede mash
You can freeze this, but do it before adding the Parmesan, and defrost fully before cooking and check it's piping hot when you serve.
A variety of recipe ideas are within this blog, and not all may be suitable for you, if you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan