Sweet Potato and Pork Casserole.

Another from GI Meals Made Easy...

Prep Time: less than 10 minutes.
Cook Time: 1 hour or more.
Serves: 4

Ingredients:

• 1 tsp olive oil
• 450g (1 lb) pork pieces
• 1 onion, diced
• small tin of pineapple chucks in juice
• 1 red chilli, sliced
• 2 cloves of garlic, crushed
• 2 large sweet potatoes, peeled
• 1 red pepper (capsicum), cut into thick strips
• 1 yellow capsicum, cut into thick strips
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper
• 1/4 tsp celery salt
• Juice from 1 lime
• 1 tbsp soy sauce

Method:

1. Preheat the oven to 160 degrees C (325 F). Over a medium heat, heat the oil in a casserole dish that's suitable for both stove and oven. Working in batches, brown the pork pieces and set aside on a plate.
2. In the same casserole dish, add the onion ans cook for 5-6 minutes to soften without coloring, then pour in a little of the juice from the tinned pineapples. Use this to deglaze the pan, that is, increase the heat and use a wooden spoon to scrape any tasty brown bits from the bottom of the pan.
3. Add the chilli, leaving the seeds in if you prefer hotter, and garlic and cook for 2 minutes. Cut the sweet potatoes into 4cm (1.5 in) chunks and add to the pan as well as the peppers, herbs and spices. Cover and cook for 4 minutes over a medium heat, then return the pork pieces to the pan. Pour in the remaining juice from the pineapples, the lime juice, and the soy sauce, and place in the oven for 45 minutes.
4. Stir in the pineapple chucks and cook for a further 10 minutes.

About 364 Calories per serve.