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Diabetes Forecast

The Healthy Living Magazine

Oven Pork Stew With Sweet Potatoes and Shallots

Per Serving

Oven Pork Stew With Sweet Potatoes and Shallots

Makes: 6
Serving Size: 1 cup
Calories 230
Fat 7 g
Saturated Fat 2.1 g
Trans Fat 0 g
Carbohydrate 22 g
Fiber 3 g
Sugars 6 g
Cholesterol 40 mg
Sodium 195 mg (without added salt)
Protein 18 g
Choices: Starch 1, Vegetable 1, Lean meat 2, Fat 1
  • Makes: 6
  • Serving Size: 1 cup
  • Preparation Time: 25 minutes
  • Cooking Time: 60 minutes

Ingredients

1 Tbsp. olive oil
1 lb. boneless pork loin, cut into 1 1/2-inch pieces
1 med. onion, chopped
2 med. sweet potatoes, peeled and cut into 8 wedges each
8 large shallots, peeled and left whole
4 garlic cloves, minced
3 Tbsp. flour
1 2/3 cups low-fat, reduced-sodium chicken broth
1/2 cup dry white wine
1 Tbsp. minced fresh thyme
Kosher or sea salt and fresh-ground black pepper to taste
1/2 lb. small cremini or white button mushrooms, cleaned, stems removed, and cut in half
1/2 cup chopped fresh parsley

Directions

  1. Preheat the oven to 350°F. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes. Remove the pork from the pan and set aside. Add in the onion, sweet potatoes, shallots, and garlic, and sauté for 2 to 3 minutes.
  2. Add back the pork with any accumulated juices, and sprinkle the pork and sweet potato mixture with the flour. Cook and stir for 1 minute or until the flour is absorbed into the pork and vegetables. Add in the chicken broth, wine, thyme, salt, and pepper. Bring to a boil. Lower the heat, and add in the mushrooms.
  3. Transfer the pan to the oven, and bake uncovered for 40 to 45 minutes or until the vegetables are tender. Sprinkle with parsley.
 
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