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Pork and Bell Pepper Stew

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

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.