Traybake Tuesday : Pork, Spinach and Butter Bean

Enjoy this simple, hearty pork, spinach and butter bean traybake, brimming with vibrant spinach and creamy butter beans ... but see below if you would prefer a vegetarian alternative!

Ingredients

Serves Four (but easily adaptable to suit)
4 (British) pork chops approx. 700g
2 tbsp olive oil
1 red onion, finely sliced​
3 garlic cloves, finely sliced
6 fresh thyme sprigs, leaves picked
1 tsp Dijon mustard​
2 x 400g tins butter beans
½ reduced-salt vegetable stock cube, made up to 150ml
220g baby spinach, washed
crusty bread, to serve (optional)

you can see six lower carb bread suggestions here

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Remove the pork chops from the fridge; drizzle over 1 tbsp oil, season and rub to coat. Cover and set aside.
2. Heat the remaining oil in a deep, ovenproof frying pan or shallow, flameproof casserole dish over a medium heat. Fry the red onion for 8-10 mins, stirring occasionally, until softened and lightly caramelised. Add the garlic and thyme and cook for another 2 mins. Stir in the mustard and butter beans, along with the liquid from the tins. Pour in the stock, bring to a simmer, then transfer the pan to the oven for 15 mins.
3. Meanwhile, heat a frying pan over a high heat. Sear the pork for 1 min each side until browned. Sear for an extra 30 secs on the fat edge (this may need to be done in batches). Transfer to a plate.
4. Stir the spinach through the beans (it will wilt down), then top with the pork and any juices. Return to the oven for 8-10 mins, until the pork is just cooked and the beans are thickened. Serve with crusty bread, if you like.

Each serving contains

Carbohydrate 22.5g Protein 46.3g Fat 31g Fibre 10g

From idea seen here

Alternative Vegetarian Tray bake

Prebiotic Roasted Tray Bake With Tahini Drizzle - more details here

~ wishing all readers a happy Tuesday ~

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy. However, please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan