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Barbecue Pork Stew

Yield 8 (1 1/2-cup) servings.

Ingredients

  • 2/3 cup water
  • 1/4 cup firmly packed brown sugar
  • 1 tablespoon paprika
  • 3 tablespoons cider vinegar
  • 3 tablespoons reduced-calorie ketchup
  • 2 tablespoons low-sodium Worcestershire sauce
  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 1/2 pounds lean boneless pork loin
  • 1/2 cup all-purpose flour
  • Vegetable cooking spray
  • 1 teaspoon vegetable oil
  • 2 1/2 cups chopped onion
  • 2 1/2 cups peeled, diced baking potato
  • 1 (14 1/2-ounce) can no-salt-added whole tomatoes, undrained and chopped
  • 1 bay leaf
  • 2 (15-ounce) cans no-salt-added kidney beans, undrained

Nutrition Information

  • calories 418
  • caloriesfromfat 17 %
  • fat 8 g
  • satfat 2.5 g
  • monofat 3.2 g
  • polyfat 1.5 g
  • protein 30.2 g
  • carbohydrate 57.3 g
  • fiber 0.0 g
  • cholesterol 51 mg
  • iron 0.0 mg
  • sodium 246 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 11 ingredients. Combine pork and flour in a heavy-duty, zip-top plastic bag. Seal bag; shake well to coat pork.

  2. Coat a Dutch oven with cooking spray; add oil, and place over medium heat until hot. Add pork and onion; cook until onion is crisp-tender. Stir in tomato sauce mixture, potato, tomato, and bay leaf. Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours or until pork is tender, stirring occasionally. Stir in beans; cook until thoroughly heated. Remove and discard bay leaf.

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