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Pork with soft golden fennel, garlic and a pinch of heat, simmered with white beans and tomato and finished with kale and Parmesan. It tastes of Italian sausage without the sausage, in one pan.
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
Heat a large, deep frying pan or shallow casserole, about 28 cm, over medium-high heat. Add the pork with no oil, press it flat and leave it for 3 minutes to brown underneath, then break it into small pieces and cook for 4 to 5 minutes more. Spoon off all but about 1 tablespoon of the fat.
Add the fennel and onion and cook for 8 minutes, stirring now and then, until soft and golden at the edges. Stir in the garlic, oregano and cayenne for 1 minute.
Add the chopped tomatoes, white beans and water, bring to a simmer and cook for 10 minutes, until the sauce has thickened and the pork is cooked through.
Cooked when: 71°C / 160°F in the centre, with no pink left. A food thermometer is the reliable way to tell.
Stir in the kale in three lots, cover and cook for 3 to 4 minutes, until wilted and tender. Add the lemon juice.
Serve in shallow bowls with the Parmesan grated over.
Cook the fennel slowly in the pork fat left in the pan. Fennel seed is what makes Italian sausage taste like sausage, and the bulb, taken to golden, carries the same aniseed note into the beans.
One serving is A shallow bowl, a quarter of the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Butter beans instead of white beans
Bigger and creamier; the same drained weight.
Per serving: about the same energy, about the same protein, about the same fat.
Spinach instead of kale
Softer and quicker; it wilts in 1 minute.
Per serving: about 5 kcal less, about the same protein, about 1 g less fat.
Leave out the Parmesan
Less savoury; add a pinch more salt. Nutrition is not recalculated.
Allergens: Removes milk.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The white beans stretch a measured portion of pork mince and bring most of the fibre, with the kale and tomatoes making up the rest of the bowl.
| Energy | 555 kcal |
|---|---|
| Protein | 35 g |
| Fat | 29 g |
| of which saturates | 11 g |
| Carbohydrate | 40 g |
| of which sugars | not calculated |
| Fibre | 12 g |
| Sodium | 710 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| pork mince | 500 g | FDC 167902Pork, fresh, ground, raw | 1315 kcal | 84.4 g |
| fennel | 250 g | FDC 169385Fennel, bulb, raw | 78 kcal | 3.1 g |
| onion | 120 g | FDC 170000Onions, raw | 48 kcal | 1.3 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| dried oregano | 1 g | FDC 171328Spices, oregano, dried | 3 kcal | 0.1 g |
| cayenne pepper | 0.5 g | FDC 170932Spices, pepper, red or cayenne | 1 kcal | 0.1 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| white beans | 480 g | FDC 175204Beans, white, mature seeds, canned | 547 kcal | 34.8 g |
| water | 150 g | No energy | 0 kcal | 0.0 g |
| kale | 200 g | FDC 168421Kale, raw | 70 kcal | 5.8 g |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| Parmesan | 20 g | FDC 170848Cheese, parmesan, hard | 78 kcal | 7.2 g |
| Whole recipe | Divided by 4 | 2229 kcal | 141.0 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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