Recipe Image

Spiced Pork Stew

  • 40 m
  • 2 h
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

    • 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)

Directions

  • 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.
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