Pork Stewed with Chickpeas Recipe

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Pork Stewed with Chickpeas Recipe

(Low Fat Healthy Recipe)

Ingredients:  Serves 4

6 fl oz (175 ml) boiling water

oz (15 g) dried porcini mushrooms, well rinsed

12 oz (340 g) cubes of pork shoulder, fat removed

2 level tablespoons plain flour

2 tablespoons olive oil

1 medium onion, peeled and chopped

2 cloves garlic, peeled and crushed

3 tablespoons port

6 fl oz (175 ml) chicken stock

1 bay leaf

1 level teaspoon finely chopped fresh rosemary leaves

Freshly ground black pepper

8 oz (225 g) cooked chickpeas

8 oz (225 g) button mushrooms, wiped and quartered

1 tablespoon lemon juice



Pour the boiling water on the dried mushrooms and leave to stand for 30 minutes.  Drain the mushrooms and keep the liquid.  Meanwhile, roll the pork cubes in the flour on a plate and shake off any excess.  Heat the oil in a large, heavy-based saucepan and brown the pork cubes in it on all sides over a moderate heat.  Lift the meat out of the pan with a slotted spoon and put to drain on a plate covered with kitchen paper.  In the same pan, fry the onion and garlic gently for about 5 minutes, until lightly browned.  Put the pork back in the pan and stir in the port, stock, bay leaf, rosemary, soaked mushrooms and 4 tablespoons of their soaking liquid.  Season with pepper, cover and simmer for 20 minutes.  Stir the chickpeas into the stew and simmer, covered, for 30 minutes.  Add the button mushrooms and cook for a further 10 minutes.  Take out the bay leaf and stir in the lemon juice just before serving.  Green beans or cabbage and some crusty rolls will complete a satisfying meal.


Note:  Dried mushrooms may be gritty, so lift them out of the soaking liquid with a slotted spoon and strain the liquid through a sieve lined with a piece of kitchen paper.  Chickpeas add a nutty taste and smooth texture to this heavy, port-flavored stew of pork and juicy mushrooms.


Nutrient Value Per Serving:

320 calories

15 g total fat (4 g saturated fat)

20 g carbohydrates

0 added sugar

4 g fiber

70 mg sodium


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