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Diabetes Forecast

The Healthy Living Magazine

Spiced Pork Stew

Per Serving

Spiced Pork Stew

Makes: 8
Serving Size: 1 cup
Calories 275
Fat 11 g
Saturated Fat 3.5 g
Trans Fat 0 g
Carbohydrate 19 g
Fiber 5 g
Sugars 5 g
Cholesterol 50 mg
Sodium 360 mg (without added salt)
Potassium 765 mg
Protein 26 g
Phosphorus 225 mg
Choices: Starch 0.5, Vegetable 2, Lean meat 3, Fat 1
  • Makes: 8
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 2 hours, 35 minutes

Ingredients

1 dried ancho pepper, seeded
2 Tbsp. all-purpose flour
2 lbs. boneless pork loin shoulder, trimmed of excess fat, cut into 1/2-inch cubes
2 Tbsp. olive oil (divided use)
1 large onion, chopped
3 garlic cloves, minced
1 small red bell pepper, cored, seeded, and diced
1 tsp. ground cumin
1/2 tsp. dried oregano leaves
1 can (28 oz.) whole tomatoes
2 cups low-fat, reduced-sodium chicken broth
1 Tbsp. unsweetened cocoa
1 can (15 oz.) kidney beans, drained and rinsed
kosher salt and freshly ground black pepper to taste
Garnish
1/4cupchopped fresh cilantro

Directions

  1. Place the ancho chili pepper in a small bowl with boiling water to cover. Set aside for 20 minutes.
  2. Add the flour to a large bowl. Dry the pork cubes well with paper towels. Toss the pork cubes with the flour until lightly coated, shaking off any excess flour.
  3. Heat a large dutch oven over medium-high heat. Add 1 Tbsp. of the olive oil to the pan. Add the pork, in batches if needed, and sauté for about 5 to 7 minutes until well browned. Remove the pork from the skillet with a slotted spoon.
  4. Add the remaining oil to the pan, and reduce the heat to medium low. Add in the onions, and sauté for about 10 minutes. Raise the heat to medium, and add the garlic, red peppers, cumin, and oregano. Sauté for about 4 minutes, or until the vegetables are soft. Add the pork back to the pot.
  5. Add the whole tomatoes to a large bowl. Crush the tomatoes coarsely with your hands. Remove the ancho chili from the water and chop finely. Add the chili, tomatoes, and broth to the pot, and bring to a boil. Cover and simmer on low for about 2 hours, or until the pork is tender.
  6. Remove about 1/2 cup of the cooking liquid from the pot, and add to a small bowl. Add in the cocoa and whisk well. Add the cocoa mixture to the pot. Add in the beans, and simmer uncovered for 5 to 7 minutes. Some of the liquid will evaporate, thickening the stew. Season with salt and pepper. Garnish with cilantro.

Note: This stew's flavor is really complex but mild. For a spicier stew, add 1/4 tsp. or more of cayenne pepper along with the cumin and oregano.

 
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