WITN - Chef Walter - Recipes

Curried Pork and Sweet Potato Stew Wednesday, May 21, 2008

Ingredients

Stan Gibert American Heart Association
Serves 4; 1 ½ cups per serving

Cooking spray
3/4 to 1 pound lean boneless top loin pork roast, all visible fat discarded, cut into 1-inch cubes
1 medium onion, chopped
4 medium garlic cloves, minced
2 medium sweet potatoes (10 to 13 ounces each), peeled and cut into 1-inch cubes
3 medium carrots, cut crosswise into 1/4-inch slices
1 large parsnip, peeled and cut crosswise into 1/4-inch slices
1 tablespoon curry powder
1 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon pepper
1 14.5-ounce can fat-free, low-sodium chicken broth
1 tablespoon cornstarch
1 tablespoon cold water
2 tablespoons snipped fresh cilantro

Directions

Lightly spray a Dutch oven with cooking spray. Cook the pork, onion, and garlic over medium-high heat for 5 minutes, or until the pork is lightly browned, stirring occasionally. Stir in the sweet potatoes, carrots, and parsnip. Sprinkle with the curry powder, cumin, salt, and pepper. Pour in the broth and stir. Increase the heat to high, cover, and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the vegetables are tender. Put the cornstarch in a cup. Add the water, stirring to dissolve. Stir into the stew. Stir in the cilantro. Increase the heat to medium. Cook for 5 minutes, or until boiling and slightly thickened, stirring frequently.

Nutrients per Serving
Calories 327 Total Fat 5.0 g Saturated 1.5 g Trans 0.0 g
Polyunsaturated 0.5 g Monounsaturated 2.5 g Cholesterol 50 mg
Sodium 258 mg Carbohydrates 46 g Fiber 9 g Sugars 15 g
Protein 24 g

Dietary Exchanges
2 starch
3 vegetable
2 ½ very lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts nationwide throughout the month of May, or while supplies last, and online at ShopPower.org.
WITN

275 E. Arlington Blvd. Greenville, NC 27858 252-439-7777
Gray Television, Inc. - Copyright © 2002-2014 - Designed by Gray Digital Media - Powered by Clickability