Pork and Bean or Courgette And Bean Goulash

Title:
Pork and Bean or Courgette And Bean Goulash

Yield:
4 Servings

Categories:
Main
Dishes,
Dish




Ingredients:





   350 g  12 oz pork fillet trimmed of


          Fat


    15 ml 1 tbsp soya oil.


     2 lg Onions peeled and chopped.


     1    Green pepper de-seeded and


          Chopped


     1    Clove of garlic, crushed.


    15 ml 1 tbsp Paprika.


          Sprig of thyme.


   400 g  14 oz can of chopped


          Tomatoes


    15 ml 1 tbsp tomato pure.


   400 g  14 oz cooked kidney beans.


    75 ml 5 tbsp water.






 Cut the pork into medium sized pieces. Heat the oil and brown the meat.


 Remove from the pan. Gently fry the onions and pepper in the pan for 5


 minutes or until soft. Add the garlic and cook for a further minute. Stir


 in the paprika and thyme and cook for 2 minutes. Return the meat to the pan


 with the tomatoes, tomato pure, kidney beans and water. Gently simmer for


 one hour.


 


 286 Kcals 1197 kj 27,7 G protein 25,2 G carbohydrate of which 7,9 G sugar.


 9,1 G fat  of which 2,7 G saturate. 0,1 G sodium. 9,6 G dietary fibre.


 


 VARIATION


 


 COURGETTE AND BEAN GOULASH.


 


 For a vegetarian version use 450 G 1 lb of courgettes instead of the meat,


 adding them with the garlic.


 


 186 Kcals 777 kj 11,4 G protein 30,2 G carbohydrate of which 7,8 G sugar.


 3,4 G fat of which 0,3 G saturate. Trace of sodium. 9,6 G dietary fibre.


 


 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini