Pork and Bell Pepper Stew

recipe
Add diced jalapeño pepper to this stew if you like a little heat. Use pork loin, rather than tenderloin, because it stays tender during the long cooking time.

Yield:

6 servings (serving size: 1 1/3 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 284
Caloriesfromfat 27 %
Fat 8.6 g
Satfat 2.5 g
Monofat 4.5 g
Polyfat 1 g
Protein 27.4 g
Carbohydrate 19.2 g
Fiber 2.4 g
Cholesterol 62 mg
Iron 1.8 mg
Sodium 499 mg
Calcium 52 mg

Ingredients

1 1/2 pounds boneless pork loin, cut into 1/2-inch cubes
3/4 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 tablespoon olive oil, divided
Cooking spray
1 cup diced red onion
1 red bell pepper, cut into 1/2-inch pieces
1 yellow bell pepper, cut into 1/2-inch pieces
1 orange bell pepper, cut into 1/2-inch pieces
3/4 cup dry white wine
1 cup fat-free, less-sodium chicken broth
1 teaspoon chopped fresh thyme
2 peeled baking potatoes, cut into 1/2-inch cubes (about 1 pound)
1 (14.5-ounce) can diced tomatoes, undrained
1 bay leaf
2 teaspoons chopped fresh flat-leaf parsley

Preparation

Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat. Add half of pork to pan; cook 3 minutes or until lightly browned. Remove from pan with a slotted spoon. Add remaining 1 1/2 teaspoons oil to pan. Add remaining pork to pan; cook 3 minutes or until lightly browned. Remove from pan with a slotted spoon; keep warm.

Coat pan with cooking spray; add onion and bell peppers. Add wine, scraping pan to loosen browned bits. Return pork to pan. Add broth and next 4 ingredients (through bay leaf). Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours or until pork is tender. Uncover and simmer 30 minutes or until sauce thickens. Discard bay leaf. Stir in remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper. Sprinkle with parsley.

Domenica Marchetti,

Cooking Light

August 2006
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