A healthy, hearty pork stew
Published 12:00 am Wednesday, January 4, 2012
By Alison ladman
For the Associated Press
It’s winter. It’s cold. You want something hearty. But you’re also trying to eat better and don’t want to ruin your diet by diving into a cream-laden casserole.
A lean stew is just the thing you need. Instead of being heavy, it’s hearty with virtuous veggies, lean protein and warm seasonings. We start with a pork tenderloin, sear it for maximum flavor, then simmer it in a flavorful broth. Once the pork is tender, we shred it for a pulled pork effect, then add in filling and nutritious vegetables.
Sweet potatoes load on the fiber and vitamin A, while cabbage packs yet more fiber, as well as vitamins. By the time you throw in the leeks, onion and celery, you’ve got a super healthy and satisfying stew. To top the whole thing off, we add a dollop of calcium-rich yogurt topping inspired by thousand island dressing to add a little touch of tangy creaminess.
German Pork Stew
Start to finish: 45 minutes
1 pound pork tenderloin, trimmed
1 tsp. olive oil
1 medium yellow onion, diced
2 leeks, white parts only, sliced
2 tsp. caraway seeds, crushed
1 tsp. fennel seeds, crushed
1/4 tsp. celery seeds
1 Tbs. Dijon mustard
1 tsp. ground black pepper
Zest and juice of 1 orange
1 quart low-sodium chicken broth
1 large sweet potato, peeled and
11/2 C. shredded cabbage
2 stalks celery, diced
Salt, to taste
1/2 C. fat-free plain Greek-style
2 Tbs. ketchup
2 Tbs. sweet pickle relish
Chopped fresh dill, to garnish
Cut the tenderloin into slices 11/2 inches thick. In a bowl, toss the sliced pork with the olive oil.
Heat a large saucepan over medium-high. Add the pork and brown, about 2 to 3 minutes per side. It does not need to cook through. Add the onion and leek and continue to cook until the vegetables soften and begin to brown, about 5 to 6 minutes.
Add the caraway seeds, fennel seeds, celery seeds, mustard, black pepper, orange zest, orange juice and chicken broth. Bring to a boil, cover and reduce heat to maintain a simmer. Cook until the pork is very tender, 15 to 20 minutes.
When the pork is tender, use a slotted spoon to remove the meat from the liquid. Using 2 forks, shred the pork to bite-size chunks, then return it to the pot. Add the sweet potato, cabbage and celery. Continue to simmer until the vegetables are tender, about 15 minutes. Season with salt.
In a small bowl, stir together the yogurt, ketchup and relish. Serve the stew topped with a dollop of the yogurt mixture and a sprinkling of fresh dill.
Nutrition information per serving (values are rounded to the nearest whole number): 180 calories; 25 calories from fat (14 percent of total calories); 3 g fat (1 g saturated; 0 g trans fats); 50 mg cholesterol; 19 g carbohydrate; 20 g protein; 3 g fiber; 280 mg sodium.