Pork and bean or courgette and bean goulash.
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 350 | grams | 12 oz pork fillet trimmed of fat |
| 15 | millilitres | 1 tbsp soya oil. |
| 2 | larges | Onions peeled and chopped. |
| 1 | Green pepper de-seeded and chopped | |
| 1 | Clove of garlic, crushed. | |
| 15 | millilitres | 1 tbsp Paprika. |
| Sprig of thyme. | ||
| 400 | grams | 14 oz can of chopped tomatoes |
| 15 | millilitres | 1 tbsp tomato pure. |
| 400 | grams | 14 oz cooked kidney beans. |
| 75 | millilitres | 5 tbsp water. |
Directions
Cut the pork into medium sized pieces. Heat the oil and brown the meat. Remove from the pan. Gently fry the onions and pepper in the pan for 5 minutes or until soft. Add the garlic and cook for a further minute. Stir in the paprika and thyme and cook for 2 minutes.
Return the meat to the pan with the tomatoes, tomato pure, kidney beans and water. Gently simmer for one hour.
286 Kcals 1197 kj 27,7 G protein 25,2 G carbohydrate of which 7,9 G sugar. 9,1 G fat of which 2,7 G saturate. 0,1 G sodium. 9,6 G dietary fibre.
VARIATION
COURGETTE AND BEAN GOULASH.
For a vegetarian version use 450 G 1 lb of courgettes instead of the meat, adding them with the garlic.
186 Kcals 777 kj 11,4 G protein 30,2 G carbohydrate of which 7,8 G sugar. 3,4 G fat of which 0,3 G saturate. Trace of sodium. 9,6 G dietary fibre.