Curried Pork-and-Sweet Potato Stew

Yield: 4 servings (serving size: 1 1/4 cups stew and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 516
  • Calories from fat: 21%
  • Fat: 12g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 1.6g
  • Protein: 27.9g
  • Carbohydrate: 73.4g
  • Fiber: 7.2g
  • Cholesterol: 53mg
  • Iron: 4.6mg
  • Sodium: 280mg
  • Calcium: 155mg

Ingredients

  • 1 1/2 cups plain low-fat yogurt
  • 1 teaspoon maple syrup
  • 1/4 teaspoon coconut extract
  • 2 teaspoons olive oil, divided
  • 3/4 pound lean, boneless pork loin, cut into 3/4-inch cubes
  • 1/2 teaspoon dark sesame oil
  • 4 cups (1-inch) cubed peeled sweet potato
  • 1 cup diced onion
  • 1 cup diced red bell pepper
  • 1 cup diced green bell pepper
  • 1 garlic clove, crushed
  • 1 tablespoon curry powder
  • 1 1/2 cups low-salt canned chicken broth
  • 1/4 cup no-salt-added tomato sauce
  • 1 bay leaf
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garam masala
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon coconut extract
  • 2 cups hot cooked rice
  • 1 tablespoon chopped fresh parsley

Preparation

  1. Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over outside edges. Spoon yogurt into colander. Cover loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese into a bowl; discard liquid. Add maple syrup and 1/4 teaspoon coconut extract to yogurt cheese; stir well, and set aside.
  2. Preheat oven to 350°.
  3. Heat 1 teaspoon olive oil in a large ovenproof Dutch oven over medium-high heat. Add pork, browning well on all sides. Remove pork from pan, and set aside.
  4. Heat remaining 1 teaspoon olive oil and sesame oil in pan over medium-high heat. Add sweet potato, onion, bell peppers, and garlic; sauté 2 minutes. Add curry powder; sauté 3 minutes. Return pork to pan, and stir in broth, tomato sauce, and bay leaf. Bring to a boil; remove from heat, and cover. Bake at 350° for 40 minutes.
  5. Strain pork mixture through a colander into a bowl. Return broth mixture to pan; set pork mixture aside. Combine cornstarch and water in a bowl; stir well. Add cornstarch mixture, lemon juice, garam masala, salt, and ground red pepper to pan; bring to a boil, and cook 1 minute, stirring constantly.
  6. Add one-fourth of broth mixture to yogurt cheese mixture; stir constantly with a whisk. Add yogurt cheese mixture to pan. Return pork mixture to pan; cook over medium heat until heated (do not boil). Remove from heat; stir in 1/4 teaspoon coconut extract. Serve over rice; sprinkle with parsley.
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