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20 minute dinner recipes

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Fennel & Pork Stew

http://www.eatingwell.com/recipes/fennel_pork_stew.html

From EatingWell:  January/February 2012

This meltingly tender pork shoulder ragout has a savory broth that’s full of fennel. White wine gives the stew a bright edge of acidity.

8 servings, generous 1 cup each | Active Time: 20 minutes | Total Time: Slow-cooker time: 5-8 hours

Ingredients

Preparation

  1. Spread fennel and onion in an even layer in a 5- to 6-quart slow cooker. Cover and refrigerate fennel fronds.
  2. Sprinkle pork with 3/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet or Dutch oven over medium-high heat. Add about half the pork and cook until brown, 4 to 5 minutes. Transfer to the slow cooker. Repeat with the remaining oil and pork. Add wine to the pan and scrape up any browned bits; remove from the heat.
  3. Sprinkle garlic, rosemary, oregano and the remaining 3/4 teaspoon each salt and pepper over the pork. Top with the drained tomatoes and pour in the wine from the skillet.
  4. Cover and cook for 5 hours on High or 7 to 8 hours on Low. Stir the stew well to combine; serve garnished with the reserved fronds.

Nutrition

Per serving : 249 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 70 mg Cholesterol; 9 g Carbohydrates; 20 g Protein; 3 g Fiber; 303 mg Sodium; 641 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 2 1/2 meat, 1 fat

Tips & Notes