Pork Cassoulet

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There is no better time than now, than to start living healthy today” Michael Kenneth

 

This dish is a perfect blend of your five a day and healthy diet. It is rich in Carbs and protein, vital for muscle recovery and continued application of performance.

However, it is also combined with the herbs and cannellini beans. Cannellini beans are extremely healthy for us, and much like many of its other pulses family, they are nearly as high in protein as the pork pieces themselves.

Carrots are good for the eyes, and whilst that fact may be well known, they are also great for maintaining healthy skin but most importantly an important food for reducing the risk of heart disease.

Topped off with your important serving of Vegetables.

If your making for only 1, half the amount of each ingredient. Or you can also just save enough for another meal.

 

4 tbsp butter ( 59.7 Calories, 6.5g Fat, 0.2g Carbs, 0.1g Protein)

350g pork, diced ( 376 Calories, 9.8g Fat, 4.6g Carbs, 115.4g Protein)

1 large onion, halved and sliced ( 78.9 Calories, 0.1g Fat, 18.7g Carbs, 2.2g Protein)

4 garlic cloves, peeled ( 16 Calories, 0g Fat, 1g Carbs, 0.2g Protein)

1 carrot, thinly sliced ( 25 Calories, 0g Fat, 6g Carbs, 0.6g Protein)

1 tsp fennel seeds (  6.9 Calories, 0.3g Fat, 1g Carbs, 0.3g Protein)

600ml stock ( 42 Calories, 3g Fat, 5.4g Carbs, 0.3g Protein)

1 tbsp tomato purée ( 20 Calories, 0g Fat, 5g Carbs, 1g Protein)

2 tsp rosemary ( 10.9 Calories, 0.5g Fat, 2.1g Carbs, 0.2g Protein)

handful of parsley, finely chopped ( 21.6 Calories, 0.5g Fat, 3.8g Carbs, 1.8g Protein)

400g cannellini beans, drained ( 108 Calories, 0.4g Fat, 15.2g Carbs, 7g Protein)

 

 

1) Chop the Pork Fillets in to chunks and place them in ovenproof casserole dish. Add 4 tbsp of butter and cook in Oven on gas mark 2 for a few minutes, stirring halfway in order to marinate the pork and line edges of dish. Meanwhile, chop 1 onion, couple cloves of garlic, carrot.

2) Add the Veg to the Pork and butter along with some Rosemary and Fennel and place back in oven to cook for few more minutes until Veg starting to soften.

3) Add 2 tbsps of Tomato Puree and 400ml of Chicken Stock. Add bit more rosemary and some Coriander.

4) Place in the Oven for 2 hours.

Serve with Green Vegetables and Toasted Ciabatta Bread.

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