Pork, beef & lamb· GF · DF

Smoky Pork & Butter Beans

Name: Smoky Pork & Butter Beans
Prep time: 20 min
Cook time: 55 min
Total time: 1 h 15 min
Ingredients: 550g lean pork loin steaks, 3cm pieces; 1 tin (240g drained) butter beans, rinsed; 250g carrot, diced; 120g red pepper, diced; 120g leek, sliced; 2 cloves garlic, crushed; 10ml rapeseed oil; 10ml maple syrup; 15ml soy sauce; 10g cornflour; 8g sweet smoked paprika and thyme; 1 cube stock cube; 400ml water

Lean pork braised with butter beans, carrot and sweet smoked paprika in a rich, tomato-free gravy.

makes 19 blocks, about 36p each

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BatchJoy

batchjoy.com/recipes/smoky-pork-and-butter-beans/

Illustration of a bowl of Smoky Pork & Butter Beans

Time: 1 hr 15 min20 min prep · 55 min cook
Makes: 19 blocks
Cost per blockPer block: 36p
Calories per blockCalories: 69 kcal
Fibre per blockFibre: 1.3g

You’ll need

Batch size

blocks

550glean pork loin steaks, 3cm pieces
1 tin (240g drained)butter beans, rinsed
250gcarrot, diced
120gred pepper, diced
120gleek, sliced
2 clovesgarlic, crushed
10mlrapeseed oil
10mlmaple syrup
15mlsoy sauce
10gcornflour
8gsweet smoked paprika and thyme
1 cubestock cube
400mlwater

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

Serve it

A jacket potato · Crusty bread · Rice

Method

Step 1: Toss the pork in the cornflour and brown it in the oil. Lift out.
Step 2: Soften the leek, carrot and pepper for 6 minutes, adding the garlic for the last minute.
Step 3: Return the pork with the paprika, thyme, maple syrup, stock and soy. Cover and simmer for 40 minutes until tender.
Step 4: Shred the pork lightly, add the butter beans and simmer uncovered for 10 minutes.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	69	7.7g	5.2g	1.7g	1.3g	0.44g
Per 3 blocks	207	23.1g	15.6g	5.1g	3.9g	1.32g

Cook’s notes

Pork loin is far leaner than the shoulder in the original.
A little maple balances the smoke without tomato or vinegar.
Cannellini work too.

Serve it

A jacket potato · Crusty bread · Rice.

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 207 kcal and 23.1g protein before rice, bread or potatoes.

Smoky Pork & Butter Beans questions

Can I use chicken thighs instead of pork?

Boneless thigh fillets in 3cm pieces work well. They become tender sooner, so check them after about 25 minutes of the covered simmer.

What can I use instead of maple syrup?

A teaspoon or two of light brown sugar does the same job of balancing the smoky paprika.

Why shred the pork before adding the beans?

Pulling the pork into rough pieces lets it soak up the gravy and spreads the meat evenly, so every block gets a fair share. Two forks in the pan are enough.