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
I find pork well marinade cooks nicely in the oven and doesn’t get too dry or tough, but if you prefer, and the weather permits, you can barbecue the pork steaks or even grill them. Pork can be a healthy lean choice but do choose steaks without too much fat on them and trim them well. If the steaks are thin, I find this easiest to do with kitchen shears but you can also ask them at the meat counter or butchers to do this for you. Lean pork is a good source of protein and B vitamins which are needed for energy.
The crispy beans also make a great gluten-free alternative to croutons on soup or salads. We sometimes eat them just as a snack. You can use the same technique with chickpeas – try flavouring them with rosemary and garlic. If you have trouble opening tins of beans, you might want to try soaking your own overnight instead or you can buy some very good little gadgets that can help open tin cans. Butter beans are a great source of fibre which is important for your digestion and associated with a lower risk of heart disease, diabetes and some cancers. Butter beans are also a good source of folate which people with arthritis are often a little short of and bone supporting calcium.
In a small bowl, mix together the maple syrup, spices, garlic , salt and 1/2tbsp of olive oil to make a marinade. Pour this over the pork steaks and rub it into them before leaving them to marinade for at least 15 minutes.
Preheat the oven to 180C/375F.
Meanwhile, drain the butterbeans and spread out in a thin layer on a large baking sheet. Drizzle over the other 1/2 tbsp of olive oil and stir the beans around to make sure that they are all coated in the oil.
Put the beans in the oven and bake for 15 minutes. Remove them from the oven and stir before making two spaces and placing the pork steaks on the tray.Pop everything back in the oven and bake for around 20 minutes more or until the pork steaks are cooked through and then beans have gone golden and crispy around the edges.
|Nutritional values for 1 serving (based on recipe serving 2)|
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