Pork stew

• 분량: 4 servings
• 활동 시간: 25 minutes
• 총 시간: 2 hours

재료

1 tbsp rapeseed oil

2 onions halved and sliced

3 celery sticks thickly sliced

2 bay leaves

1 tbsp picked thyme leaves

500g lean pork fillet cut into large chunks

2 tsp English mustard powder

4 large garlic cloves grated

2 tbsp spelt flour

4 tbsp cider vinegar

800ml bouillon or chicken stock

1 Granny Smith apple, peeled, cored and cut into chunks

2 leeks thickly sliced

4 carrots cut into chunks

140g spelt flour

1 tsp baking powder

1 tsp English mustard powder

2 tbsp finely chopped flat-leaf parsley

1 tbsp picked thyme leaves plus a few sprigs to garnish

2 tbsp bio yogurt

2 tbsp rapeseed oil

방향

Heat 1 tbsp of the oil in a flameproof and ovenproof dish. Add the onions, celery, bay and thyme, and fry for about 8 mins until softened. Add the pork and cook for a few mins until it changes colour, but it doesn’t need to brown as you don’t want to overcook it.

Stir in the mustard powder, garlic, flour and vinegar, then pour in the bouillon, stirring to prevent any lumps forming.

Add the apple, leeks and carrots, bring the liquid to the boil, then reduce to a simmer. Cover the pan and simmer for 1 hr, stirring occasionally, until the pork and vegetables are tender.

When the stew is nearly cooked, heat oven to 190C/170C fan/gas 5. To make the dumplings, tip the flour, baking powder, mustard powder, parsley and thyme into a bowl and stir to combine. Put the yogurt in a jug, make up to 100ml with water, then stir in the oil. Lightly stir the liquid into the flour to make a soft, slightly sticky dough. Divide the dough equally into eight and shape into balls. Drop them on top of the stew, drizzling each one with the remaining oil. Bake for 20 mins until the dumplings are golden. Scatter with the extra thyme, if you like, before serving.

영양 정보

• 칼로리: 526
• 지방 전체: 17 g
• 포화 지방: 3 g
• 나트륨: 0.7 mg
• 탄수화물 전체: 50 g
• 식이섬유: 13 g
• 총 당류: 17 g
• 단백질: 36 g