BRAISED PORK WITH PRUNES

I will be serving this tonight with pasta but it goes just as well with potatoes.

Ingredients:

1 tbsp olive oil
600 g pork , cut into chunks
1 sm knob of butter
1 onion, sliced
1 tbsp plain flour
2 lg glasses white wine
300 ml chicken stock
140 g prunes, about 12
1 handful fresh parsley, to serve

Instructions:

Heat the olive oil in a flame proof casserole pan and cook the pork, turning occasionally, until it is golden brown all over, about 10 mins. You need plenty of space in the pan, so cook in 2 batches if the meat starts to steam. Remove from the pan to a plate. Tip out any burnt bits, then add the butter and cook the onion for 3-5 mins until softened.

Stir in the flour, then return the pork and juices to the pan. Pour over the wine and enough stock to cover the meat. Bring to the boil, reduce to a simmer, put the lid on and cook for 45 mins, stirring occasionally.

Tip in the prunes, top up with stock or water if the meat isn't covered and cook for 45 minutes more, uncovered, until really tender. Serve sprinkled with parsley.

WW points per serving = 5

Freezing is recommended

If you want to make this have a lower point value do what I do and use low fat spray instead of the olive oil, don't use the butter I just add a little water to help the onions soften. Use only one glass of wine and top up with extra stock. If you do all this it will take the point value down to 4pts per serving.

Any type of cooked pasta is 3 pts for a large portion and 2 pts for a medium portion. (Medium is the equivalent to 2 women's handfuls).