Title : Saturday's 'Bash and Smash' Meal : Low In Carbs
link : Saturday's 'Bash and Smash' Meal : Low In Carbs
Saturday's 'Bash and Smash' Meal : Low In Carbs
Yes, you too can have a smashing time - when you are preparing and cooking this lovely dish. You can 'bash and smash', or if you prefer just 'crush' the broad beans, just before serving with the lovely tasting pork chops.
Ingredients
Serves Two
11g carbs per serving
1 tsp finely chopped rosemary
1 garlic clove, crushed
juice of ½ lemon, plus wedges to serve
2 tbsp olive oil
2 pork chops
1kg broad beans (about 300g podded weight)
a handful of mint leaves
Method
1. Mix the rosemary, garlic, lemon juice and olive oil and season with salt and pepper. Spread over the pork and leave to marinate while you pod the broad beans.
2. Get a griddle pan/grill smoking hot, shake any excess marinade off the pork chops and griddle/grill for 3-5 minutes on each side, brushing with any extra marinade as you go. Meanwhile, bring a pan of salted water to the boil.
3. Rest the pork chops while you cook the beans for 3 minutes in simmering water. (Use fresh beans if possible, frozen if not - follow cooking instructions on packet). Drain and crush with a potato masher. Stir in a handful of roughly torn mint; season. Serve the smashed beans with the pork chops, a lemon wedge and an extra drizzle of oil.
Recipe idea from James Ramsden
Some Broad Bean Facts
A member of the legume family, broad beans are pretty hardy and adaptable - they grow in most soils and climates. They're a great source of protein and carbohydrates, as well as vitamins A, B1 and B2. In the US, they're known as fava beans.
Choose the best
Buy broad beans as fresh as possible; pods should be firm and crisp. Avoid any that feel soft, with pockets of air inside.
Prepare it
Broad beans should be podded, unless they are very young and tender. Put the beans in a pan, cover with boiling water, return to the boil and cook for 3-5 minutes. Then drain, empty into cold water, slit each pod along its seam and run your thumb along the furry inside to push the beans out.
To double pod - or remove the thin skin that covers each individual bean - use your nail to slit the skin, then pop out the bright green bean.
Alternatives
Try French bean, flat bean, fava bean.
More about broad beans here
11g carbs per serving
1 tsp finely chopped rosemary
1 garlic clove, crushed
juice of ½ lemon, plus wedges to serve
2 tbsp olive oil
2 pork chops
1kg broad beans (about 300g podded weight)
a handful of mint leaves
Method
1. Mix the rosemary, garlic, lemon juice and olive oil and season with salt and pepper. Spread over the pork and leave to marinate while you pod the broad beans.
2. Get a griddle pan/grill smoking hot, shake any excess marinade off the pork chops and griddle/grill for 3-5 minutes on each side, brushing with any extra marinade as you go. Meanwhile, bring a pan of salted water to the boil.
3. Rest the pork chops while you cook the beans for 3 minutes in simmering water. (Use fresh beans if possible, frozen if not - follow cooking instructions on packet). Drain and crush with a potato masher. Stir in a handful of roughly torn mint; season. Serve the smashed beans with the pork chops, a lemon wedge and an extra drizzle of oil.
Recipe idea from James Ramsden
Some Broad Bean Facts
A member of the legume family, broad beans are pretty hardy and adaptable - they grow in most soils and climates. They're a great source of protein and carbohydrates, as well as vitamins A, B1 and B2. In the US, they're known as fava beans.
Choose the best
Buy broad beans as fresh as possible; pods should be firm and crisp. Avoid any that feel soft, with pockets of air inside.
Prepare it
Broad beans should be podded, unless they are very young and tender. Put the beans in a pan, cover with boiling water, return to the boil and cook for 3-5 minutes. Then drain, empty into cold water, slit each pod along its seam and run your thumb along the furry inside to push the beans out.
To double pod - or remove the thin skin that covers each individual bean - use your nail to slit the skin, then pop out the bright green bean.
Alternatives
Try French bean, flat bean, fava bean.
More about broad beans here
Some other recipes you may like
Baked Ratatouille with Butter Bean Mash - see here
Sausages with tomato, leek and butter bean mash - see here
Will you be trying one of these recipes soon?
~wishing you happy November days~
Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan
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