2 easy recipes for pork & bean chili and Irish stew

These two recipes both bring meat and vegetables together into one delicious package.

If you can't find pork shoulder, choose another cut that's suitable for stewing.

Preparation: 20 minutes
Cooking: 2 hours
Serves: 6

Ingredients:

• 750 g (1 1⁄2 lb) stewing pork, cut into 1 cm (1⁄2 in) cubes
• 65 g (1⁄2 c) all-purpose flour
• 30 ml (2 tbsp) vegetable oil
• 1 large onion, finely chopped
• 1 medium green pepper, seeded and coarsely chopped
• 1 jalapeño pepper, seeded and finely chopped
• 3 cloves garlic, crushed
• 796 ml (28 oz) can Italian tomatoes with juice, coarsely chopped
• 250 ml (1 c) low-sodium chicken stock
• 45 ml (3 tbsp) chili powder
• 1 ml (1⁄4 tsp) salt
• 2 cans (450 ml/15 oz each) pinto beans, drained and rinsed

Method:

1. Coat pork with flour and shake off any excess. Heat oil in a large non-stick saucepan over medium-high heat. Working in batches, add pork and brown on all sides, about five minutes per batch. Transfer pork to a plate as it browns.
2. Lower heat to medium. Add the onion, pepper, chopped chili and garlic. Cook until onion is softened, about five minutes. Return pork to pan. Add the tomatoes, stock, chili powder and salt. Simmer one hour, stirring occasionally. Stir in beans. Simmer until meat is tender and sauce is thickened, about 40 minutes.

Per serving: 

• 298 Calories
• 25 g Protein
• 11 g Fat (including 3 g Saturated Fat)
• 56 mg Cholesterol
• 24 g Carbohydrates
• 7 g Fibre
• 583 mg Sodium

This classic gets a nutrition update: The ratio of vegetables to meat has been increased.

Preparation: 20 minutes
Cooking: 1 hour 30 minutes
Serves: 6

Ingredients:

• 10 ml (2 tsp) vegetable oil
• 500 g (1 lb) boneless lamb shoulder, cut into 2.5 cm (1 in) chunks
• 4 red potatoes, unpeeled and coarsely chopped
• 3 medium carrots, peeled and cut into bite-sized chunks
• 2 medium onions, coarsely chopped
• 2 leeks, rinsed, white and pale green parts coarsely chopped
• 1 large turnip, peeled and coarsely chopped
• 30 ml (2 tbsp) all-purpose flour
• 1 bay leaf
• 2 ml (1⁄2 tsp) dried rosemary
• 5 ml (1 tsp) salt
• 1 ml (1⁄4 tsp) black pepper
• 250 ml (1 c) green peas, fresh or frozen

Method:

1. Heat oil in a large heatproof casserole or non-stick deep frying pan over medium-high heat. Add meat in batches and brown on all sides, about five minutes per batch. Place in a bowl.
2. Add the potatoes, carrots, onions, leeks and turnip to pan. Cook 10 minutes, stirring occasionally. Stir in  flour. Add 750 millilitres (three cups) of water, bay leaf, rosemary, salt and pepper. Bring to a boil. Reduce heat. Add meat. Simmer uncovered until meat is tender, 50 to 60 minutes. Add peas. Simmer for five minutes. Serve.

Per serving: 

• 270 Calories
• 18 g Protein
• 9 g Fat (including 3 g Saturated Fat)
• 45 mg Cholesterol
• 30 g Carbohydrates
• 6 g Fibre
• 510 mg Sodium

Sounds delicious! Now you have two super-easy recipes for classic pork & beans chili and Irish stew. Try them out, and feel free to add your favourite vegetables to make your own version of these dishes.

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