Maple Pork-and-Vegetable Stew

Yield: 8 servings (serving size: 1 cup stew and 1 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 436
  • Calories from fat: 21%
  • Fat: 10.3g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 1.6g
  • Protein: 24.9g
  • Carbohydrate: 60.2g
  • Fiber: 5.5g
  • Cholesterol: 51mg
  • Iron: 2.4mg
  • Sodium: 328mg
  • Calcium: 50mg

Ingredients

  • 1 tablespoon olive oil
  • 1 (1 1/2-pound) boned pork loin roast, cut into 1-inch cubes
  • 2 cups diced onion
  • 1 (8-ounce) package mushrooms, quartered
  • 1 3/4 cups (1/8-inch) diagonally sliced carrot
  • 3/4 cup diced red bell pepper
  • 2 tablespoons maple syrup
  • 1 teaspoon dried rubbed sage
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • 1 (12-ounce) bottle beer
  • 2 tablespoons cornstarch
  • 1 tablespoon red wine vinegar
  • 1 tablespoon country-style Dijon mustard
  • 8 cups hot cooked brown rice
  • Sage sprigs (optional)

Preparation

  1. Heat oil in a large Dutch oven over medium-high heat. Add half of the pork; sauté 5 minutes or until browned. Remove from pan. Add remaining pork; sauté 5 minutes or until browned. Remove from pan. Add onion and mushrooms to pan; sauté 4 minutes. Return pork to pan; add carrot and next 7 ingredients (carrot though beer). Bring to a boil; reduce heat, and simmer 1 hour or until pork is tender.
  2. Combine cornstarch, vinegar, and mustard in a small bowl, and stir with a whisk. Add to pork mixture, and bring to a boil. Cook 3 minutes, stirring frequently. Serve with rice. Garnish with sage sprigs, if desired.
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