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Spicy Pork Stew
Plus+ 6 Per Serving
3 tablespoons all-purpose flour
1 teaspoon ground cumin
2 pounds boneless pork shoulder,
trimmed of fat and cut into 3/4-inch pieces
1 medium onion, chopped
2 tablespoons cooking oil
2 14 1/2 ounce can diced tomatoes, undrained
1/3 cup water
1 teaspoon salt
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon sugar
1/2 teaspoon ground black pepper
2 medium carrots, sliced
2 medium red potatoes, chopped
1 medium sweet potato, peeled and chopped
2 cups loose-pack frozen cut green beans
2 tablespoons snipped fresh cilantro or parsley
1/2 cup plain low-fat yogurt (optional)
1. Preheat oven to 350 degrees F. In a resealable plastic bag, combine flour and cumin.
Add pork pieces to plastic bag; shake to coat pork. In a 4- to 5-quart Dutch oven, cook meat
and onion, half at a time, in hot oil until meat is browned. Drain off fat. Return all pork and
onion to the Dutch oven.
2. Stir in undrained tomatoes, the water, salt, ginger, cinnamon, sugar, and pepper. Stir in
carrots, red potatoes, sweet potato, and green beans. Bring mixture just to boiling.
3. Cover and bake about 1 hour and 20 minutes or until meat and vegetables are tender.
Sprinkle individual servings with cilantro or parsley. If desired, serve with yogurt.
Makes 8 Servings (1 Cup Per Serving)
Nutritional Info Per Serving: Calories 245, Carbs 22 g, Fat 9 g, Fiber 3 g, Protein 17 g