Spiced Pork Stew

Spiced Pork Stew

1 Review
From: Diabetic Living Magazine

The ingredient list may look long, but this low-fat pork stew goes together easily. And for added convenience and easy cleanup, we've included instructions for making it in your slow cooker.

Ingredients 8 servings

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Original recipe yields 8 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 3 tablespoons all-purpose flour
  • 1 teaspoon ground cumin
  • 2 pounds boneless pork shoulder, trimmed of fat and cut into ¾-inch pieces
  • 1 medium onion, chopped
  • 2 tablespoons cooking oil
  • 2 (14.5 ounce) cans diced tomatoes, undrained
  • ⅓ cup water
  • 1 teaspoon salt
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • ½ teaspoon granulated sugar
  • ½ teaspoon ground pepper
  • 2 medium carrots, sliced
  • 2 medium red potatoes, chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 cups loose-pack frozen cut green beans
  • 2 tablespoons chopped fresh cilantro or parsley
  • ½ cup plain low-fat yogurt (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Combine flour and cumin in a resealable plastic bag. Add pork pieces to the plastic bag; shake to coat the pork. Cook the meat and onion, half at a time, in a large cast-iron pot in hot oil until the meat is browned. Drain off fat. Return all the pork and onion to the pot.
  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 for about 1 hour and 20 minutes or until the meat and vegetables are tender. Sprinkle individual servings with cilantro (or parsley). If desired, serve with yogurt.
  • Variation: Slow-Cooker Method: Coat the meat and brown with the onion as above. Combine carrot, red potatoes, and sweet potatoes in a 4- to 5½- quart slow cooker. Top with the browned pork mixture. Combine tomatoes, water, salt, ginger, cinnamon, sugar and pepper; pour atop the pork. Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, adding the green beans for the last 30 minutes. Serve as above.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 245 calories; 9 g fat(3 g sat); 3 g fiber; 22 g carbohydrates; 17 g protein; 51 mg cholesterol; 7 g sugars; 530 mg sodium;
  • Carbohydrate Servings:
  • Exchanges: 1½ medium-fat protein, 1½ vegetable, 1 starch

Reviews 1

March 01, 2019
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By: Knifty
I made it without changes. There was more than "8 servings", and I wish the serving size was identified as content (e.g. 1/2 cup, 12 ounces, etc.) as I'm using this for someone on a medically restricted diet. The dish was tasty, but I think I'd eliminate or reduce the cinnamon, it was too prominent for our household.
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