ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Pork and Vegetable Stew

Yield 9 servings (serving size: 1 cup)
Briefly freeze the pork to make it easier to cut into pieces.

Ingredients

  • Cooking spray
  • 2 teaspoons olive oil
  • 1 1/2 pounds boneless pork loin, cut into 2-inch pieces
  • 1 cup finely chopped onion
  • 3 cups (1-inch) cubed peeled butternut squash (about 14 ounces)
  • 1 1/2 cups matchstick-cut carrot
  • 1 1/4 cups finely chopped celery
  • 1 teaspoon dried rubbed sage
  • 3/4 teaspoon pepper
  • 1/2 teaspoon salt
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 garlic clove, minced
  • 1 tablespoon grated orange rind

Nutrition Information

  • calories 172
  • caloriesfromfat 0.0 %
  • fat 5.5 g
  • satfat 1.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 18.6 g
  • carbohydrate 12.6 g
  • fiber 3.3 g
  • cholesterol 45 mg
  • iron 1.6 mg
  • sodium 537 mg
  • calcium 74 mg

How to Make It

  1. Heat oil in Dutch oven coated with cooking spray over medium-high heat. Add pork; cook 5 minutes, stirring occasionally. Add onion; sauté 5 minutes. Stir in squash and next 8 ingredients. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until squash and pork are tender. Stir in orange rind.

  2. carbo rating: 9

The Complete Step-by-Step Low Carb Cookbook