Slow cooked Pork with Prunes
Preparation time: 20 minutes
Cooking time: 2 hours
Nutrition: Per serving
240 Kcal Fat
The sweet flavour and soft texture of the prunes are the perfect accompaniment to the tender pork.
Oil and water spray
400g pork loin, roughly cut into 5cm chunks
1 onion, sliced
1 tbsp plain flour, seasoned with black pepper
1 x 400g tin of tomatoes
300ml low salt chicken stock
140g dried prunes (about 12)
handful fresh parsley, chopped, to serve
- Coat the pieces of pork with the seasoned flour.
- Spray a non-stick casserole dish with a non-stick oil and water spray.
- Heat the pan and cook the pork, turning occasionally, until it is golden brown all over, about 10 mins. You need plenty of space in the pan, so cook in 2 batches if the meat starts to steam. Remove from the pan to a dish and keep warm. Tip out any burnt bits, then re-spray and cook the onion for 3-5 mins until softened. Transfer the meat back to the casserole dish.
- Pour over the tinned tomatoes and enough stock to cover the meat. Bring to the boil, reduce to a simmer, put the lid on and cook for 15 mins, stirring occasionally. Tip in the prunes, top up with stock or water if the meat isn’t covered, and cook 30 mins more until tender. Serve sprinkled with parsley.
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