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Spiced Pork Stew
*posted 03/05/2012

ingredients
1 dried ancho pepper, seeded
2 Tbsp. all-purpose flour
2 lbs. boneless pork loin shoulder, trimmed of
excess fat, cut into 1/2-inch cubes
2 Tbsp. olive oil (divided use)
1 large onion, chopped
3 garlic cloves, minced
1 small red bell pepper, cored, seeded, and diced
1 tsp. ground cumin
1/2 tsp. dried oregano leaves
1 (28 oz.) can whole tomatoes
2 cups low-fat, reduced-sodium chicken broth
1 Tbsp. unsweetened cocoa
1 (15 oz.) can kidney beans, drained and rinsed
Kosher salt and freshly ground black pepper to taste

Garnish
1/4 cup chopped fresh cilantro

preparation
8 servings
Serving size: 1 cup
Preparation time: 15 minutes
Cooking time: 2 hours, 35 minutes

1. Place the ancho chili pepper in a small bowl with boiling water to cover. Set aside for 20 minutes.
2. Add the flour to a large bowl. Dry the pork cubes well with paper towels. Toss the pork cubes with the flour until lightly coated, shaking off any excess flour.
3. Heat a large Dutch oven over medium-high heat. Add 1 Tbsp. of the olive oil to the pan. Add the pork, in batches if needed, and sauté for about 5 to 7 minutes until well browned. Remove the pork from the skillet with a slotted spoon.
4. Add the remaining oil to the pan, and reduce the heat to medium low. Add in the onions, and sauté for about 10 minutes. Raise the heat to medium, and add the garlic, red peppers, cumin, and oregano. Sauté for about 4 minutes, or until the vegetables are soft. Add the pork back to the pot.
5. Add the whole tomatoes to a large bowl. Crush the tomatoes coarsely with your hands. Remove the ancho chili from the water and chop finely. Add the chili, tomatoes, and broth to the pot, and bring to a boil. Cover and simmer on low for about 2 hours, or until the pork is tender.
6. Remove about 1/2 cup of the cooking liquid from the pot, and add to a small bowl. Add in the cocoa and whisk well. Add the cocoa mixture to the pot. Add in the beans, and simmer uncovered for 5 to 7 minutes. Some of the liquid will evaporate, thickening the stew. Season with salt and pepper. Garnish with cilantro.
Note: This stew’s flavor is really complex but mild. For a spicier stew, add 1/4 tsp. or more of cayenne pepper along with the cumin and oregano.

Nutritional Info
Amount per Serving
Calories 275
Calories from Fat 100
Total Fat 11 g
Saturated Fat 3.5 g
Trans Fat 0 g
Cholesterol 50 mg
Sodium 360 mg (without added salt)
Potassium 765 mg
Total Carbohydrate 19 g
Dietary Fiber 5 g
Sugars 5 g
Protein 26 g
Phosphorus 225 mg


 

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