Pork and Bean Casserole #2

Pork and Bean Casserole #2

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Servings: 6
Calories: 585

Ingredients
 

  • 2 lb lean boneless shoulder of pork
  • 1 1/2 oz flour
  • 1 tsp curry powder
  • salt and freshly ground black pepper
  • 2 tbsp oil
  • 1 large onion thinly sliced
  • 2 tbsp black treacle
  • 5 floz boiling water
  • 14 oz canned peeled tomatoes
  • 1 bay leaf
  • 12 oz drained haricot or butter beans cooked or canned

Instructions

  • Heat the oven to 170°C (325°F) gas 3. Trim the pork of excess fat and cut it into neat 25 mm (1 in) cubes.
  • Mix together in a bowl the flour, curry powder and generous seasonings of salt and pepper. Add the pork cubes and toss until all the coating adheres to the meat.
  • Heat the oil in a deep flameproof casserole and fry the onion over gentle heat for 5 minutes, stirring occasionally. Raise the heat, add the pork and stir for 1 - 2 minutes, until the oil has been absorbed.
  • Dissolve the treacle in the boiling water and add to the casserole with the tomatoes and their juice and the bay leaf. Bring to simmering point, cover tightly and cook in the centre of the oven for 1 - 1 1/2 hours.
  • Stir in the beans, cover and continue cooking for another 30 minutes. Adjust the seasoning if necessary, then serve at once, from the casserole.
Calories: 585 kcal
Carbohydrates: 27 g
Protein: 41 g
Fat: 34g
Saturated Fat: 11 g
Trans Fat: 1 g
Cholesterol: 130 mg
Sodium: 199 mg
Potassium: 994 mg
Fiber: 5 g
Sugar: 7 g
Vitamin A: 93 IU
Vitamin C: 9 mg
Calcium: 120 mg
Iron: 6 mg
Ingredients Pork, Shoulder of Pork
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