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Pork and Vegetable Stew

Pork and Vegetable Stew

Briefly freeze the pork to make it easier to cut into pieces.

Oxmoor House JANUARY 2005

  • Yield: 9 servings (serving size: 1 cup)

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

Preparation

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.

carbo rating: 9

Nutritional Information

Amount per serving
  • Calories: 172
  • Calories from fat: 0.0%
  • Fat: 5.5g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 18.6g
  • Carbohydrate: 12.6g
  • Fiber: 3.3g
  • Cholesterol: 45mg
  • Iron: 1.6mg
  • Sodium: 537mg
  • Calcium: 74mg
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Pork and Vegetable Stew recipe

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