Beans and pulses are some of the most satisfying and low-calorie ingredients you can cook with. Rich in protein and fibre, while having fantastic filling power, they can make tasty bases for hearty meals. If dried puy lentils are not available, use a 250g pack of ready-cooked lentils instead, and add them to the saucepan at the same time as you would add the cooked lentils.
PREP TIME 5 MINS
COOK TIME 30 MINS
CALS PER SERVING 250
FREEZABLE AND GLUTEN FREE (USE A GF STOCK CUBE)
500g pork fillet (all visible fat removed), scored 4 times
12 sprigs of thyme
sea salt and freshly ground black pepper
125g puy lentils, rinsed
low-calorie cooking spray
1 onion, finely chopped
2 medium carrots, cut into small dice
2 garlic cloves, crushed
150ml chicken stock (1 chicken stock cube dissolved in 150ml boiling water)
400g tin chopped tomatoes
2 tbsp balsamic vinegar
1. Preheat the oven to 190C/170Cfan/gas 5.
2. Stuff each cut in the pork fillet with a sprig of thyme and season well with salt and pepper. Place on a baking sheet and cook in the oven for 30 minutes.
3. Put the lentils in a saucepan, cover with three times the volume of water, bring to the boil and simmer gently for 20 minutes.
4. While the lentils are cooking, spray a large saucepan with low-calorie cooking spray and place over a low heat. Add the onion, carrots and crushed garlic and sauté for 10 minutes or until the onions have softened. Strip the remaining thyme leaves from their sprigs and add the leaves to the pan, along with the stock and chopped tomatoes. Bring to a simmer and cook for 10 minutes.
5. Drain the lentils and add them to the pan. Stir in the balsamic vinegar and simmer for another 5 minutes.
6. Remove the pork from the oven, check it’s cooked and cut it into 12 slices. Spoon the lentils on to four plates, top with the pork slices and serve.
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