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Randy Mayor; Mary Catherine Muir Photo by: Randy Mayor; Mary Catherine Muir

Pork Stew with Pumpkin

You can also use butternut or acorn squash when pumpkin is out of season.

Cooking Light OCTOBER 2001

  • Yield: 6 servings (serving size: 2 cups stew, 3/4 cup noodles, and 1 tablespoon parsley)


  • 1 tablespoon olive oil
  • 1 1/2 pounds boneless pork loin, trimmed and cut into 1/2-inch pieces
  • 1 cup finely chopped onion
  • 1 cup finely chopped red bell pepper
  • 3/4 cup finely chopped celery
  • 2 teaspoons dried rubbed sage
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1 (14.5-ounce) can fat-free, less-sodium chicken broth
  • 4 cups (1/2-inch) cubed peeled fresh pumpkin
  • 1 (10-ounce) package frozen whole-kernel corn
  • 2 teaspoons grated orange rind
  • 4 1/2 cups cooked egg noodles (about 3 cups uncooked)
  • 6 tablespoons chopped fresh flat-leaf parsley


Heat oil in a large Dutch oven over high heat. Add pork; cook 4 minutes or until browned, stirring occasionally. Add onion, bell pepper, and celery; cook for 2 minutes, stirring occasionally. Stir in sage, salt, black pepper, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in pumpkin and corn; bring to a boil. Cover, reduce heat, and simmer 1 hour or until pumpkin is tender. Stir in grated rind. Serve over noodles; sprinkle with parsley.

Nutritional Information

Amount per serving
  • Calories: 463
  • Calories from fat: 23%
  • Fat: 11.8g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 5.3g
  • Polyunsaturated fat: 1.7g
  • Protein: 35.4g
  • Carbohydrate: 56.2g
  • Fiber: 5.7g
  • Cholesterol: 108mg
  • Iron: 5mg
  • Sodium: 715mg
  • Calcium: 122mg

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Pork Stew with Pumpkin Recipe