PORK CHOPS & MUSTARDY BUTTER BEANS
Serve up dinner for two with these easy pork chops, mustardy butter beans and spinach. It makes a great midweek meal and delivers three of your 5-a-day
Provided by Esther Clark
Categories Supper
Time 40m
Number Of Ingredients 9
Steps:
- Heat 1 tbsp of the oil in a saucepan. Add the onion and fry over a medium heat for 10 mins, or until softened. Add the garlic and cook for 1 min. Stir through the butter beans and stock and bring to a simmer. Add the spinach. Cover and cook for 3 mins or until the spinach is wilted.
- Blitz the mixture using a hand blender for 10 secs, leaving some chunky, whole beans. Stir through the crème fraîche and mustard and season generously, then simmer for 3 mins to thicken. Set aside.
- Season the pork chops on both sides. Heat the remaining oil in a non-stick pan over a medium-high heat. Hold the chops on their sides with a pair of tongs to brown the fat. Cook each one on either side for 7 mins or until cooked through. Spoon the beans onto plates, slice the pork and arrange on top.
Nutrition Facts : Calories 610 calories, Fat 37 grams fat, SaturatedFat 12 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 7 grams sugar, Fiber 9 grams fiber, Protein 43 grams protein, Sodium 0.8 milligram of sodium
BUTTER BEAN MASH
Creamy and versatile, this butter bean mash is packed with fibre and quicker and easier to prepare than standard potato mash. The default recipe serves 2 as a moderate side or 1 as a very substantial side. Nutrition information is based on 2 servings.
Provided by caroline
Categories Side
Time 15m
Yield 2
Number Of Ingredients 6
Steps:
- Drain the butter beans in a colander and rinse well.
- Heat the olive oil in a saucepan over a medium-high heat. Add the onions and gently fry until softened - around 4-5 minutes. Add the garlic to the pan and cook for a further minute.
- Add the beans to the pan along with the water. Season well and bring to a simmer. Cover and simmer for 10 minutes.
- Use an immersion blender to blitz the beans into a smooth paste. You can alternatively transfer to a food processer (you may have to work in batches).
- Stir the chives into the mash and season to taste, if needed.
Nutrition Facts : ServingSize 1, Calories 160 calories, Fat 3g, Carbohydrate 20g, Protein 8.5g
BASIC MUSTARD MASH
Side dishes don't get much better than this - creamy, classic mashed potatoes with a hot mustard kick
Provided by James Martin
Categories Side dish
Time 30m
Number Of Ingredients 4
Steps:
- Tip the potatoes into a large saucepan, cover with boiling water and boil for 20 mins or until soft. Drain the potatoes in a colander and leave to steam-dry for a few moments before putting them back in the pan. Add the butter, milk and mustard, season well, then mash thoroughly until creamy. Cover to keep warm until serving.
Nutrition Facts : Calories 324 calories, Fat 14 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 41 grams carbohydrates, Sugar 3 grams sugar, Fiber 4 grams fiber, Protein 5 grams protein, Sodium 0.4 milligram of sodium
BUTTER BEAN AND MUSTARD MASH
One of my very favourites. Great hot on granary toast or a jacket potato. Really warming on a cold night and an ideal alternative for those on a low Gi diet. From the food doctor Ian Marber.
Provided by PinkCherryBlossom
Categories Beans
Time 25m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- Place the beans in a heavy pan and add the stock.
- Bring to boil and simmer for 20 minutes.
- Drain and reserve the stock.
- Mash the beans with the mustard and oil.
- Stir in the parsley.
- If the mash is too thick thin with some of the stock or more olive oil.
Nutrition Facts : Calories 264.4, Fat 14.2, SaturatedFat 2, Sodium 534.4, Carbohydrate 27.1, Fiber 7.4, Sugar 0.1, Protein 8.3
SIZZLING SALMON WITH BEAN MASH
Sara Buenfeld creates a stylish main course in minutes that's smart enough for casual entertaining.
Provided by Sara Buenfeld
Categories Dinner, Lunch, Supper
Time 15m
Number Of Ingredients 9
Steps:
- Set the grill to its highest setting. Put the salmon fillets flesh-side up and evenly spaced in a shallow flameproof dish. Finely grate the zest of the lime into a bowl, then squeeze in the juice and stir in the honey, mustard and a good sprinkling of salt. Pour the mixture over the salmon and grill, without turning, for 5-6 minutes until it's golden on top and cooked through (check the centre with a fork).
- Meanwhile, tip the beans into a saucepan and add the butter, crème fraîche, garlic and plenty of salt and pepper. Turn the heat on to moderate and coarsely mash everything together - a wooden spoon or a masher will do the job - until hot and bubbling. This only takes a few minutes as the beans are already cooked.Tip in the rocket and stir into the mash until it's hot and just wilted.
- Serve the salmon on the mash, drizzled with the cooking juices.
HERBY SAUSAGES WITH BUTTER BEAN MASH
A comforting, hearty meal for two with herby sausages and butter bean mash. Just a few ingredients make up this midweek meal that takes just 10 minutes prep
Provided by Esther Clark
Categories Dessert, Main course
Time 30m
Number Of Ingredients 7
Steps:
- Heat grill to high. Brush 1 tbsp oil over the sausages, and grill on a tray for 20 mins, turning regularly.
- Meanwhile, heat the rest of the oil in a saucepan over a low heat. Add most of the spring onion and cook for 5 mins until softened. Add the beans, garlic, and lemon zest and juice, cook for a few mins more, then gently mash with a potato masher to get a thick, creamy consistency. Season and cook for 5 mins more until warmed through. Scatter over the remaining spring onion and serve with the sausages and wilted greens.
Nutrition Facts : Calories 617 calories, Fat 36 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 5 grams sugar, Fiber 17 grams fiber, Protein 27 grams protein, Sodium 1.2 milligram of sodium
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