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Pork and Bell Pepper Stew

Pork and Bell Pepper Stew

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.

Cooking Light AUGUST 2006

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

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.

Nutritional Information

Amount per serving
  • Calories: 284
  • Calories from fat: 27%
  • Fat: 8.6g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1g
  • Protein: 27.4g
  • Carbohydrate: 19.2g
  • Fiber: 2.4g
  • Cholesterol: 62mg
  • Iron: 1.8mg
  • Sodium: 499mg
  • Calcium: 52mg
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