Spanish pork with olives
If you're looking for an alternative to the dieter's favourite of chicken and fancy a winter-warming stew that won't bust your calorie limit, try this delicious but low-fat, low-calorie casserole. The olives complement the pork beautifully, giving a real Mediterranean flavour. Olives are also a good source of vitamin E – a powerful antioxidant that can boost the immune system and help keep you healthy during the cold months.
Ingredients
Per portion: 332 kcal, 36g protein, 9g fat, 19g carbohydrate
900g pork, trimmed and cut into bite-sized pieces
450g small potatoes
100g mixed black and green olives
400g can of chopped tomatoes
2 tbsp tomato puree
1 red pepper, deseeded and sliced
1 tbsp olive oil
2 red onions, peeled and sliced into half-moon shapes
2 cloves of garlic, peeled and finely chopped
Few sprigs of thyme
275ml red wine
1 bay leaf
Salt and freshly ground black pepper
Method
Pre-heat the oven to 140°C/Gas Mark 1.
Heat the oil in a casserole dish over a high heat, add the pork pieces and brown them on all sides, about 6-8 pieces at a time, removing them to a plate as they're browned.
Add the onions and red pepper and brown them a little at the edges – this takes about 6 minutes. Then add the garlic and stir for about 1 minute.
Return the browned meat to the casserole and add the thyme, tomatoes, tomato puree, red wine, olives and bay leaf.
Bring everything up to a gentle simmer, season well, then put the lid on and transfer the casserole to the oven for 1 hour, 15 minutes. After that, add the potatoes, cover the pan again and cook for a further 45 minutes.
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