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Pork, Sweet Potato & Pineapple Stew

:  January/February 1999, The EatingWell Diabetes Cookbook (2005)

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Sweet potatoes, raisins and pineapple balances the spicy flavors of this Southwestern pork stew. Make it a meal: Serve with brown rice and Mexican Coleslaw.


Pork, Sweet Potato & Pineapple Stew Recipe

Makes: 6 servings, 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 12 ounces pork tenderloin, trimmed
  • 4 cups water
  • 2 small onions, 1 halved, 1 sliced
  • 4 cloves garlic, 2 whole, 2 minced
  • 3 black peppercorns
  • 1/2 teaspoon salt, divided
  • 1 teaspoon extra-virgin olive oil
  • 2 28-ounce cans whole tomatoes, drained and chopped
  • 1 medium sweet potato, peeled and cut into 1/2-inch chunks
  • 1 1/2 tablespoons raisins
  • 1 tablespoon sugar
  • 1/2 teaspoon adobo sauce, or chile-garlic sauce
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon dried oregano
  • Pinch of ground cloves
  • 1 cup diced fresh pineapple
  • 8 green olives, pitted and coarsely chopped
  • 1/4 cup chopped fresh cilantro

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Preparation

  1. Combine pork, water, halved onion, whole garlic, peppercorns and 1/4 teaspoon salt in a large saucepan. Bring to a simmer; cook, partially covered, over low heat until the pork is no longer pink, 30 to 40 minutes.
  2. Meanwhile, heat oil in a Dutch oven over medium heat. Add sliced onion and cook, stirring frequently, until softened, 4 to 5 minutes. Add remaining 1/4 teaspoon salt, minced garlic, tomatoes, sweet potato, raisins, sugar, adobo sauce (or chile-garlic sauce), cinnamon, oregano and cloves. Bring to a simmer; cover and cook, stirring occasionally, until the sweet potato is just tender, about 15 minutes.
  3. Transfer the pork to a cutting board and cut into 1/2-inch pieces. Strain the cooking liquid through a fine sieve, reserving 3/4 cup. (Refrigerate or freeze extra broth for another use.)
  4. Add the pork, reserved cooking liquid, pineapple and olives to the vegetable mixture. Cook, stirring occasionally, for 15 minutes. Stir in cilantro.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 152 calories; 4 g fat ( 1 g sat , 3 g mono ); 37 mg cholesterol; 16 g carbohydrates; 2 g added sugars; 13 g protein; 2 g fiber; 567 mg sodium; 481 mg potassium.

Nutrition Bonus: Selenium (24% daily value), Vitamin A (23% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 1 other carbohydrate, 1 1/2 lean meat, 1/2 fat


More From EatingWell

Recipe Categories

Type of Dish
Soups/stews
Main dish, meat
Ethnic/Regional
Southwest
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
6
Main Ingredient
Pork
Preparation/ Technique
Poach
Saute
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Entertaining, casual
Make ahead instructions
Publication
The EatingWell Diabetes Cookbook (2005)
January/February 1999
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