Sweetcorn fritters with eggs & black bean salsa
Get 4 of your 5-a-day in this healthy brunch dish. This recipe makes four servings – save half for another day if you're following our Healthy Diet Plan
Spanish pork shoulder steaks with beans
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 3 garlic cloves1 crushed, 2 sliced
- 2 tbsp rapeseed oil
- 4 tsp smoked paprika
- 4 lean pork shoulder steaks(525g), trimmed of any fat
- 2 large onions(340g), halved and sliced
- 325g carrots(about 6), diced
- 2 tbsp sherry vinegar
- 2 red peppersdeseeded and chopped
- 1 tbsp vegetable bouillon powdermade up to 500ml with boiling water
- 3 rosemary sprigsleaves picked and finely chopped
- 200g whole cherry tomatoes
- 2 tbsp tomato purée
- 2 x 400g cans butter beansdrained
- ⅓ x 30g pack parsleychopped
- squeeze of lemon(optional)
Nutrition: per serving
- kcal454low
- fat14glow
- saturates3g
- carbs35g
- sugars18g
- fibre17g
- protein39g
- salt1.5g
Method
step 1
Mix the crushed garlic, 1 tbsp of the oil and 1 tsp smoked paprika together in a shallow dish and turn the pork steaks over in the mix to coat them on both sides. Heat a large non-stick frying pan and fry the pork for about 4 mins on each side to part-cook and brown them, then remove them from the pan.
step 2
Add the rest of the oil to the pan and fry the onions, carrots and sliced garlic, stirring frequently for 10 mins until the veg starts to caramelise a little. Pour in the sherry vinegar, allowing it to sizzle in the heat, then add the peppers, bouillon, rosemary, any juices left in the dish from the pork, the cherry tomatoes, tomato purée, remaining 3 tsp paprika and beans.
step 3
Lay the pork steaks on top, then cover the pan and cook for 20 mins until the pork and vegetables are tender. The pork will be cooked and juicy, but not fall apart. Remove the pork from the pan, stir in the parsley and a squeeze of lemon juice, if using.
step 4
If you're following our Healthy Diet Plan, eat two portions of the pork and beans now and chill the rest for another day. Will keep for up to two days. To serve the second night, just reheat in a pan.
