Pork, beef & lamb· GF

Pork, Leek & Cannellini Casserole

Name: Pork, Leek & Cannellini Casserole
Prep time: 13 min
Cook time: 47 min
Total time: 1 h
Ingredients: 500g lean pork loin steaks, 2cm pieces; 1 tin (240g drained) cannellini beans, rinsed; 200g leek, sliced; 250g carrot, diced; 200g potato, 1cm dice; 150ml lactose-free milk; 10g cornflour; 2 cloves garlic, crushed; 10ml rapeseed oil; 3g dried sage and thyme; 15g fresh parsley; 1 cube stock cube; 350ml water

Lean pork, leeks, carrot, potato and cannellini beans in a light, creamy herb sauce.

makes 22 blocks, about 30p each

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BatchJoy

batchjoy.com/recipes/pork-leek-and-cannellini-casserole/

Illustration of a bowl of Pork, Leek & Cannellini Casserole

Time: 1 hr13 min prep · 47 min cook
Makes: 22 blocks
Cost per blockPer block: 30p
Calories per blockCalories: 65 kcal
Fibre per blockFibre: 1.4g

You’ll need

Batch size

blocks

500glean pork loin steaks, 2cm pieces
1 tin (240g drained)cannellini beans, rinsed
200gleek, sliced
250gcarrot, diced
200gpotato, 1cm dice
150mllactose-free milk
10gcornflour
2 clovesgarlic, crushed
10mlrapeseed oil
3gdried sage and thyme
15gfresh parsley
1 cubestock cube
350mlwater

Allergens: Milk. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Mash and steamed greens · Crusty bread · A jacket potato

Method

Step 1: Brown the pork in the oil. Lift out.
Step 2: Soften the leek and carrot for 6 minutes, adding the garlic for the last minute.
Step 3: Return the pork with the potato, herbs and stock. Simmer for 30 minutes.
Step 4: Add the cannellini, then the milk mixed with the cornflour. Simmer 5 minutes and stir in the parsley.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	65	6.6g	6g	1.5g	1.4g	0.28g
Per 3 blocks	195	19.8g	18g	4.5g	4.2g	0.84g

Cook’s notes

A teaspoon of wholegrain mustard is lovely if it agrees with you.
Chicken thighs work too.
Rinse the beans well.

Serve it

Mash and steamed greens · Crusty bread · A jacket potato.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 195 kcal and 19.8g protein before rice, bread or potatoes.

Pork, Leek & Cannellini Casserole questions

Can I use pork shoulder?

Diced shoulder stays tender and is more forgiving, but it is fattier. Trim it well, and give it an extra 20 to 30 minutes of simmering before adding the potato.

Can I use butter beans instead of cannellini?

Butter beans work in the same amount. Rinse them well and add them at the same point.

Can I use fresh sage?

Fresh sage works well. Finely chop a few leaves and add them with the stock, in place of the dried sage.