•   1 tbsp. butter

  •   2 tbsp. peanut oil

  •   2 lb. pork shoulder, trimmed and cut into 1-inch cubes

  •   12 shallots

  •   2½ c. medium-sweet cider

  •    2/3 c. cider vinegar

  •   4 fresh thyme sprigs

  •   2 bay leaves

  •   Salt and freshly ground pepper

  •   1/3 c. crème fraiche

    Preheat oven to 325 degrees. First place the casserole (wide, shallow, flameproof casserole -- 5-pint capacity) over fairly high heat and add half the butter and 1 tablespoon of oil. Meanwhile, dry the pieces of meat with paper towels, then brown them a few at a time in the hot butter and oil, transferring them to a plate as they brown.

    After that add the rest of the butter and oil, and when that's very hot add the shallots to the casserole and carefully brown these on all sides to a nice glossy caramel color. Now pour the cider and cider vinegar into the casserole, stir well, scraping the bottom and sides of the casserole, then return the meat, add the thyme and the bay leaves and season well.

    As soon as it's all come to the simmering point, transfer the casserole with a lid to the oven for approximately 1 hour and 15 minutes or until the liquid is reduced and the meat is tender. Now remove the meat and shallots to a warm serving dish, discarding the herbs, then place the casserole back over direct heat. Bring it up to the boil and reduce the liquid to about half of its original volume. Finally, whisk in the creme fraiche, taste to check the seasoning, then pour the sauce over the meat and serve.

    Makes 4 servings.

    Each serving contains approximately 1 vegetable exch., 1 fruit exch., 4 med-fat meat exch., 520 calories, 22 gm. carbohydrate, 34 gm. protein, 32 gm. fat (including 12 gm. sat. fat), 94 mg. sodium, 51 mg. calcium and 1 gm. dietary fiber.


    Oven-Roasted Cauliflower and Broccoli with Garlic and Coriander Here is something a little different to do with cauliflower and broccoli. It's easy and delicious.

  •   8 ounces cauliflower

  •   8 ounces broccoli

  •   1 heaping teaspoon coriander seeds, coarsely crushed

  •   2 cloves garlic

  •   Salt and freshly ground black pepper

  •   3 tablespoons olive oil

    Preheat oven to 400 degrees. Trim the cauliflower and broccoli into florets 1 inch in diameter, and place them in a mixing bowl, then sprinkle in the crushed coriander seeds. Crush the cloves of garlic together with ¾ teaspoon salt with a mortar and pestle until you have a paste. Whisk the oil into this, then pour the whole mixture over the broccoli and cauliflower. Use your hands to toss and mix everything together to get a nice coating of oil and coriander, then arrange the florets on a baking sheet and season with salt and pepper. Bake for 25 to 35 minutes or until tender when tested with a skewer, and serve immediately.

    Makes 4 servings.

    Each serving contains approximately 1 vegetable exch., 2 fat exch.; 120 calories, 6 gm. carbohydrate, 3 gm. protein, 10 gm. fat (including 1 gm. sat. fat), 33 mg. sodium, 42 mg. calcium and 3 gm. dietary fiber.