Pork Stew



2 small pork leg or shoulder steaks (trimmed of fat)

1tbsp maple syrup (or honey)

2tsp mild papika (smoked if you can get it)

1tsp ground cumin

1/2 tsp dried rosemary

1 clove crushed garlic

1/2tbsp olive oil

1/2 tsp salt

1 tin butterbeans (drained weight approximately 200g)

1/2tbsp olive oil


  1. In a large pan, heat the olive oil; add the onions and bell pepper until the onions begin to brown.
  2. Add the potatoes and stir, for about 7 minutes.
  3. Add in the tomatoes, wine and bay leaf.
  4. Bring to boil, then lower the heat and simmer for 10 minutes.
  5. Add in the seafood. Cook for another 10 minutes (make sure the seafood is cooked).
  6. Sprinkle the chopped parsley before serving.
FFQ Information Seafood is a good source of zinc, which is important for the immune system.

The follow table highlights the ingredients in the recipe and helps you to fill in the Conquest Food Diary.

Food GroupFood items
FISHShellfish e.g. prawn, crab, mussels or oysters
FISH (other)Squid (will need to write this in)
POTATOESBoiled, mashed, instant or jacket potatoes
VEGETABLESPeppers (red, green or yellow), chillies
VEGETABLESOnions, leeks
DRINKSWine (but it counts as half a glass)

Chopped parsley and bay leaf: The quantities used are less than a portion, therefore does not count.