|
Post by Allan on Aug 9, 2007 21:31:02 GMT -5
Slow Simmered Pork & Potato Stew 3 lb pork shoulder butt roast ½ tsp salt ½ tsp pepper 2 tbsp olive oil 1 lg onion, chopped 4 ea cloves garlic, minced 1 can 28 oz plum tomatoes w/juice 1 can 10 oz chicken broth 2 tbsp red wine vinegar 2 tsp cumin, ground ½ tsp cinnamon ½ tsp turmeric ½ tsp hot pepper sauce 2 lg sweet potato, bite sized pcs 2 lg carrots, bite sized pcs ½ cup fresh coriander, chopped Trim fat from pork and cut into 1 inch pieces. Place into a medium bowl; sprinkle with salt and pepper, toss.
In a large pot, heat oil - medium high - and cook the pork chunks in two batches, making sure to stir frequently until they are browned all over. Remove from pot and keep covered in a large dish.
Reduce heat to medium, add the onion and garlic and cook for about 2 minutes. Stir in the tomatoes (with juice) and give them a quick smoosh with a potato masher, add the chicken broth, 1/2 cup water, vinegar, cumin, cinnamon, turmeric and hot pepper sauce.
Return the pork (along with any juices) to the pot, bring to a boil, stirring gently. Cover, reduce heat to medium-low and simmer until meat is nearly tender - about 1 1/2 hours.
Stir in the sweet potato and carrot, simmer uncovered, stirring occasionally for about 25 minutes or until vegetables are tender.
Stir in the fresh coriander, taste for seasonings and then add the hot pepper sauce if desired.
Serves - 8
Per serving
251 calories
7 gr fat
29 gr protein
18 gr carbohydrates
|
|