You’re all set for a winter of set-and-forget comfort food with this healthy and hearty casserole.
Ingredients
- 2 tablespoons plain flour
- 1kg boneless pork shoulder, trimmed, cut into 3cm pieces
- 2 tablespoons extra virgin olive oil
- 1 brown onion, thinly sliced
- 2 celery stalks, chopped
- 2 garlic cloves, thinly sliced
- 500g Swiss brown mushrooms, thickly sliced
- 1 tablespoon roughly chopped fresh rosemary
- 1 tablespoon roughly chopped fresh sage leaves
- 1 tablespoon roughly chopped fresh thyme leaves
- 1 1/2 cups Massel salt reduced chicken style liquid stock
- 3/4 cup pearl barley
- 2 tablespoons chopped fresh flat-leaf parsley leaves
- 2 teaspoons lemon zest
- 2 bunches steamed broccolini, to serve
Method
- Step 1Preheat oven to 180C/160C fan-forced.
- Step 2Place flour in a snap-lock bag. Season with pepper. Add pork. Seal bag. Shake to coat. Heat ½ the oil in a large, flameproof casserole dish over high heat. Cook pork, in batches, for 5 minutes or until browned, adding more oil if needed. Transfer to a plate.
- Step 3Heat remaining oil in dish over medium-high heat. Add onion, celery, garlic, mushroom, rosemary, sage and 1/2 the thyme. Cook, stirring, for 8 to 10 minutes or until mushroom is browned.
- Step 4Add the stock and 1 1/2 cups water. Bring to the boil. Return pork to dish. Cover. Transfer to oven. Bake for 1 hour 20 minutes or until pork is tender.
- Step 5Meanwhile, cook barley following packet directions. Drain well. Cover to keep warm.
- Step 6Uncover casserole dish. Bake for a further 15 minutes or until sauce thickens. Season with pepper. Combine parsley, lemon zest and remaining thyme in a bowl. Spoon pork mixture over barley. Sprinkle with gremolata and serve with broccolini.
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1593 kj
Energy
15.5g
Fat Total
4.3g
Saturated Fat
7.1g
Fibre
31.8g
Protein
66mg
Cholesterol
123mg
Sodium
25.7g
Carbs (total)
All nutrition values are per serve
- Author: Liz Macri
- Image credit: Craig Wall
- Publication: Super Food Ideas
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