Spiced Pork Stew
The ingredient list may look long, but this low-fat pork stew goes together easily. And you can make it in your slow cooker for added convenience.
Prep Time:
40 mins
Total Time:
2 hrs
Servings:
Makes 8 main-dish servings.
Ingredients
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3 tablespoons all-purpose flour
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1 teaspoon ground cumin
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2 pounds boneless pork shoulder, trimmed of fat and cut into 3/4-inch pieces
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1 medium onion, chopped
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2 tablespoons cooking oil
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2 14-1/2-ounce cans diced tomatoes, undrained
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1/3 cup water
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1 teaspoon salt
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1 teaspoon ground ginger
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1 teaspoon ground cinnamon
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1/2 teaspoon sugar
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1/2 teaspoon ground black pepper
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2 medium carrots, sliced
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2 medium red potatoes, chopped
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1 medium sweet potato, peeled and chopped
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2 cups loose-pack frozen cut green beans
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2 tablespoons snipped fresh cilantro or parsley
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1/2 cup plain low-fat yogurt (optional)
Directions
1.
Preheat oven to 350 degrees F. In a resealable plastic bag, combine flour and cumin. Add pork pieces to plastic bag; shake to coat pork. In a 4- to 5-quart Dutch oven, cook meat and onion, half at a time, in hot oil until meat is browned. Drain off fat. Return all pork and onion to the Dutch oven.
2.
Stir in undrained tomatoes, the water, salt, ginger, cinnamon, sugar, and pepper. Stir in carrots, red potatoes, sweet potato, and green beans. Bring mixture just to boiling.
3.
Cover and bake about 1 hour and 20 minutes or until meat and vegetables are tender. Sprinkle individual servings with cilantro or parsley. If desired, serve with yogurt. Makes 8 main-dish servings.
Slow-Cooker Method
Coat meat and brown with onion as above. In a 4- to 5 1/2- quart slow cooker combine carrot, red potatoes, and sweet potatoes. Top with browned pork mixture. Combine tomatoes, water, salt, ginger, cinnamon, sugar and pepper; pour atop pork. Cover and cook on low heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours, adding the green beans for the last 30 minutes. Serve as above.
Nutrition information
Calories 245, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 4 g, Polyunsaturated Fat 2 g, Cholesterol 51 mg, Sodium 530 mg, Carbohydrate 22 g, Total Sugar 7 g, Fiber 3 g, Protein 17 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1.5, Starch 1, Medium-Fat Meat 1.5.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Spicy Pork and Potato Stew
Poblano peppers are long, deep-green peppers with a mild to medium-hot flavor. The jalapeno, on the other hand, is a smaller pepper that adds plenty of heat to this slow cooker stew.
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