Indian-Spiced Pork in Tomato Sauce

Indian-Spiced Pork in Tomato Sauce Recipe
Lee Harrelson
Pita bread or basmati rice would be good with this saucy dish. Toasting the whole spices before adding them to the other ingredients intensifies their flavors.

Lycopene count: 13 milligrams per serving.


6 servings (serving size: about 1 1/2 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 383
Caloriesfromfat 26 %
Fat 10.7 g
Satfat 3.9 g
Monofat 4.6 g
Polyfat 0.9 g
Protein 36.1 g
Carbohydrate 35.8 g
Fiber 5 g
Cholesterol 90 mg
Iron 3.2 mg
Sodium 611 mg
Calcium 93 mg


1 teaspoon ground red pepper
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1/2 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1/4 teaspoon black peppercorns
2 cups chopped onion (1 medium)
3 tablespoons white vinegar
1 tablespoon finely chopped fresh ginger
2 teaspoons sugar
6 garlic cloves, crushed
2 pounds boneless pork loin, trimmed and cut into 1/2-inch cubes
Cooking spray
1 cup fat-free, less-sodium chicken broth
4 cups (1 1/2 pounds) baking potato, cut into 1/2-inch cubes
3/4 teaspoon salt
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh cilantro (optional)


Heat first 7 ingredients in a dry skillet over medium heat about 3 minutes or until fragrant, stirring often. Transfer spice mixture to blender or food processor; add onion, vinegar, ginger, sugar, and garlic; process 2 minutes or until well blended.

Combine pork and spice mixture in a glass bowl, tossing to coat. Cover and chill 30 minutes.

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add half of pork mixture; cook 5 minutes or until pork begins to brown, stirring often. Transfer to a bowl. Repeat process with cooking spray and remaining pork. Add broth to pan, scraping pan to loosen browned bits. Add pork mixture to pan. Stir in potato, salt, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour or until potato is cooked and pork is tender, stirring occasionally. Garnish with cilantro, if desired.

Jaime Harder,

Cooking Light

October 2006