Savory Winter Pork Stew - KNEP - Kentucky Nutrition Education Program

Recipes

Savory Winter Pork Stew

Receta en Español
Servings:12Serving Size:1 cupRecipe Cost:$19.19Cost per Serving:$1.60

Ingredients:

  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon granulated garlic
  • 1/2 cup all-purpose flour
  • 2 pounds boneless pork loin chops, 3/4-inch thick
  • 2 tablespoons olive oil, divided
  • 1 carton (32 ounces) low-sodium chicken broth
  • 3 large carrots, sliced in 1/4-inch rounds
  • 2 celery stalks, diced
  • 1 medium onion, diced
  • 3 medium potatoes, diced
  • 1 can (10 ounces) diced tomatoes with green chilies

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Wash fresh produce under cool running water, using a vegetable brush to scrub veggies with a firm surface. Dry and cut to prepare for this recipe.
  3. In a plastic gallon bag, add salt, pepper, garlic, and flour. Set aside.
  4. On a meat cutting surface, trim fat and cut pork loin chops into cubes using a serrated knife or kitchen shears.
  5. Place pork pieces inside a gallon bag with flour and seasonings and seal. Shake bag until all pork pieces are dredged in flour.
  6. Wash hands and surfaces after handling uncooked meat.
  7. In a large nonstick skillet, heat 1 tablespoon of olive oil over medium heat. Brown half of the pork pieces in the skillet, flip over pieces until all sides are browned. Remove pork
    and place in a large soup pot. Add another 1 tablespoon of olive oil to the skillet and brown the remaining pork pieces; then add remaining pork to the soup pot. Note: An extra-large skillet can brown all the pork pieces at one time.
  8. Add 3 cups of chicken broth, carrots, celery, and onion to the pork in the soup pot. Bring to a boil over high heat. Reduce heat to medium-low, stir occasionally to avoid ingredients sticking to the bottom of the pot. Cook 20 to 30 minutes, or until vegetables are tender.
  9. Add the remaining chicken broth, potatoes, and diced tomatoes with chilies. Bring to a boil. Simmer on low heat for 10 to 15 minutes until potatoes are tender, but not mushy.
  10. Refrigerate leftovers within 2 hours.
Source: Source: Stephanie Derifield, former Area Nutrition Agent; Ruth Ann Kirk, Lawrence County EFNEP Program Assistant Senior; and Danielle Fairchild, Lawrence County SNAP-Ed Program Assistant Senior, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 190 calories; 5g total fat; 1g saturated fat; 0g trans fat; 40mg cholesterol; 380mg sodium; 17g total carbohydrate; 2g dietary fiber; 3g total sugars; 0g added sugars; 21g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 6% Daily Value of iron; 10% Daily Value of potassium