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Photo: Randy Mayor; Styling: Jan Gautro Photo by: Photo: Randy Mayor; Styling: Jan Gautro

Pork Vindaloo

Garam masala is a spice blend. Okra complements the stew's curry flavor.

Cooking Light NOVEMBER 2008

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

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.

Nutritional Information

Amount per serving
  • Calories: 392
  • Calories from fat: 18%
  • Fat: 7.8g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1.2g
  • Protein: 31.2g
  • Carbohydrate: 51.8g
  • Fiber: 4.4g
  • Cholesterol: 74mg
  • Iron: 3.1mg
  • Sodium: 678mg
  • Calcium: 107mg
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Pork Vindaloo recipe

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