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Curried Pork-and-Sweet Potato Stew with Tofu

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

Ingredients

  • 1 1/2 cups plain low-fat yogurt
  • 1 teaspoon maple syrup
  • 1/4 teaspoon coconut extract
  • 1/2 teaspoon olive oil
  • 1/4 pound boneless pork loin, cut into 3/4-inch cubes
  • 1 (10.5-ounce) package light tofu, cut into 32 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

Nutrition Information

  • calories 443
  • caloriesfromfat 14 %
  • fat 6.9 g
  • satfat 1.9 g
  • monofat 2.2 g
  • polyfat 1 g
  • protein 20.6 g
  • carbohydrate 74.2 g
  • fiber 6.7 g
  • cholesterol 19 mg
  • iron 4.1 mg
  • sodium 305 mg
  • calcium 151 mg

How to Make It

  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 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 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 and tofu 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.