Boot camp Melbourne

Quick run down

Preparation time: 50 minutes
Serves: 4
Cost: per serve: $3.40

Ingredients

• 1 kg diced lean pork
• ¼ cup plain flour
• 2 tablespoons olive oil
• 1 brown onion, cut into thin wedges
• 4 (about 600g) tomatoes, diced
• 1½ cups salt-reduced chicken stock
• 400g can cannellini beans, rinsed and drained
• 60g baby rocket

Putting it together

1.     Preheat oven to 200ºC. Lightly coat pork with flour.

2.    Heat  2 teaspoons of the oil in a heavy- based flameproof casserole dish over medium heat.
       Add a quarter of the pork and cook, stirring  occasionally, for 5 minutes or until browned. Transfer to a bowl.

3.    Cook remaining pork, in 3 batches, adding more oil as required.

4.    Add onion to casserole  and cook, stirring until soft.
       Add tomatoes and stock, and bring to boil. Return pork to casserole, cover and bake for 45 minutes.

5.    Remove casserole from oven. Add the beans, cover, and bake for a further 15 minutes or until pork is tender

Serving

Season with freshly ground black pepper. Stir through rocket and serve immediately

Nutritional Info (approximate per serve)

Recipe contributed by
 

Healthy Food Guide
www.healthyfoodguide.com.au