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CATEGORY CUISINE TAG YIELD
Meats, Vegetables, Grains Portuguese 2 elf, Lowfat, Soup 8 Servings

INGREDIENTS

1 lb Pork tenderloin, cubed
Vegetable oil spray
Freshly ground black pepper
2 Onions, diced
4 Cloves garlic, minced
1 pn Salt
4 c No-salt-added whole
tomatoes chopped
3 c Fat-free chicken broth
low-salt
1/2 c Madeira, or sherry
31 oz Garbanzo beans, cooked
drained and rinsed
1 t Dried oregano, or more
1/3 c Green olives, coarsely
chopped such as Spanish
with pimientos about 50
gr
1 c Golden raisins, or less
4 T Sun-dried tomatoes, coarsely
ground reconstituted
with
water optional
4 T Chopped parsley, for garnish
Water as needed
8 oz Cornbread, sliced
1 1/5 . Posted to Digest eat-lf.v096.n244

INSTRUCTIONS

For best results use fresh garlic: 467 cals per 1-1/2 cup serving of
stew (16.7% CFF; 8.8 gm total fat). Estimated by MasterCook Ver.  3.03;
assuming that the garbanzo beans are cooked without meat.  Cook's
Notes: Allow about 60 minutes, start to finish. The tomotoes  need time
to cook down and mellow. Recipe rescales easily (half,  quarter,
double).  TRIM all fat from the piece of pork and cut into 1/4-inch
slices,  then cut into cubes. Spray a soup pot or dutch oven (5 to 6
qt) with  olive oil and place over medium-high heat. Season the pork
with  pepper and sear in batches, taking care not to overcrowd, until
well  browned. As the pieces brown, remove them to a bowl and set
aside.  Reduce the heat to medium, add the onions, a little salt, and
several  tablespoons of water or the broth or the wine if needed for
moisture,  and cook for 8 minutes or until softened. Add the garlic to
the  sofrito and cook for about 1 minute to warm.  Add the tomatoes
(plum preferred), chicken stock, Madeira or sherry,  garbanzo beans,
oregano, and olives, and reserved pork. Bring to a  boil. Cover, reduce
the heat, and simmer for 15 minutes to 20  minutes, stirring
occasionally, adding water if needed.  Add the raisins, chopped
sun-dried tomatoes and the parsley. Stir,  simmer, uncovered, for 5
minutes. Taste and correct the seasonings  (salt, pepper, oregano, a
few drops of olive oil). Continue cooking  for 5 to 10 more minutes,
until the broth looses the taste of raw  tomatoes. Serve at once in
soup bowls with a bread sticks, pita,  crusty peasant bread, or
oven-dried croutons.  The Healthy Indulgences Cookbook is published by
William Morrow.  Copyright (c) 1995 by Lynn Fischer. Companion cookbook
to the PBS-TV  series. Pat Hanneman (Ed.), MasterCook. Reprinted at ELF
mail  Recipe by: Pat Hanneman (1996)  From: PATh
<phannema@wizard.ucr.edu>  Date: Tue, 10 Dec 1996 14:08:41 -0800

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 966
Calories From Fat: 487
Total Fat: 57g
Cholesterol: 95.1mg
Sodium: 1126.2mg
Potassium: 1500.7mg
Carbohydrates: 80.2g
Fiber: 15.6g
Sugar: 18.7g
Protein: 43.5g


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