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Spiced Pork Stew
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.”
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)
1Preheat 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.
2Stir 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.
3Cover 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.