Pork Vindaloo

Photo: Randy Mayor; Styling: Jan Gautro
Garam masala is a spice blend. Okra complements the stew's curry flavor.

Yield:

4 servings (serving size: 1 cup pork mixture and about 3/4 cup rice)

Recipe from

Nutritional Information

Calories 392
Caloriesfromfat 18 %
Fat 7.8 g
Satfat 1.6 g
Monofat 3.3 g
Polyfat 1.2 g
Protein 31.2 g
Carbohydrate 51.8 g
Fiber 4.4 g
Cholesterol 74 mg
Iron 3.1 mg
Sodium 678 mg
Calcium 107 mg

Ingredients

2 (3 1/2-ounce) bags boil-in-bag brown rice
2 teaspoons canola oil
1 (8-ounce) container prechopped onion
1 (1-pound) pork tenderloin, trimmed and cut into 1-inch pieces
1 1/4 teaspoons garam masala
1 teaspoon garlic powder
1 teaspoon mustard seeds
2 teaspoons bottled ground fresh ginger (such as Spice World)
1/4 to 1/2 teaspoon ground red pepper
1/4 cup fat-free, less-sodium chicken broth
1 (14.5-ounce) can petite diced tomatoes, undrained
1 (8-ounce) can tomato sauce
2 tablespoons chopped fresh cilantro
1 tablespoon red wine vinegar

Preparation

1. Prepare rice according to package directions, omitting salt and fat; set aside.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion to pan; sauté 2 minutes. Combine pork and next 5 ingredients (through red pepper); toss well. Add pork mixture to pan; sauté for 5 minutes or until lightly browned.

3. Add broth to pan, scraping bottom of pan to loosen browned bits. Add tomatoes and tomato sauce; cook 3 minutes, stirring occasionally. Remove from heat; stir in cilantro and vinegar. Serve over rice.

Note:

Alyson Moreland Haynes,

November 2008