The Essential EatingWell Cookbook (2004)
With just a few ingredients, you can produce a full-flavored, meltingly tender pork stew in your slow cooker. Serve over quinoa or rice.
8 servings, generous 3/4 cup each
Active Time: 7-8 hours |
Total Time: 7-8 hours
3 pounds boneless pork shoulder, or butt
1 1/2 cups prepared tomatillo salsa, (see Ingredient Note)
1 3/4 cups reduced-sodium chicken broth
1 medium onion, thinly sliced
1 teaspoon cumin seeds, or ground cumin
3 plum tomatoes, (1/2 pound), thinly sliced
1/2 cup chopped fresh cilantro, divided
1/2 cup reduced-fat sour cream
Trim and discard pork surface fat. Cut meat apart following layers of fat around muscles; trim and discard fat. Cut into 2-inch chunks and rinse with cold water. Place in a 5- or 6-quart slow cooker. Turn heat to high.
Combine salsa, broth, onion and cumin seeds in a saucepan and bring to a boil over high heat. Pour over the meat. Add tomatoes and mix gently. Put the lid on and cook until the meat is pull-apart tender, 6 to 7 hours.
With a slotted spoon, transfer the pork to a large bowl; cover and keep warm. Pour the sauce and vegetables into a large skillet; skim fat. Bring to a boil over high heat. Boil, skimming froth from time to time, for about 20 minutes, to intensify flavors and thicken slightly. Add the pork and 1/4 cup cilantro; heat through.
To serve, ladle into bowls and garnish each serving with a dollop of sour cream and a sprinkling of the remaining 1/4 cup cilantro. Oven method: Total: 3 hours Preheat oven to 350°F. Combine pork, salsa, 1/2 cup chicken broth, onion, cumin seeds and tomatoes in a 9-by-13-inch baking dish; cover snugly with foil. Bake until the pork is pull-apart tender, about 2 1/4 hours. Skim fat. Uncover and bake until the meat begins to brown, about 15 minutes more. Stir in 1/4 cup cilantro. Ladle into bowls, garnish with sour cream and remaining cilantro.
Per serving :
15 g Fat;
6 g Sat;
7 g Mono;
104 mg Cholesterol;
6 g Carbohydrates;
27 g Protein;
1 g Fiber;
211 mg Sodium;
413 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months. Reheat on the stovetop, in a microwave or in the oven.
Ingredient Note: Tomatillo salsa (sometimes labeled salsa verde or green salsa) is a blend of green chiles, onions and tomatillos. It is sold in supermarkets.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.