Pork And Vegetable Stew With Cornmeal Dumplings
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | Dutch | Low fat, Pork | 5 | Servings |
INGREDIENTS
| 12 | oz | Boneless pork top loin |
| trimmed of fat | ||
| 2 | t | Canola oil |
| 2 | Onions, cut in thin wedges | |
| 1 | Clove garlic, minced | |
| 4 | c | Beef broth |
| 1 | t | Dried marjoram |
| 1/2 | t | Dried thyme |
| 1/4 | t | Ground black pepper |
| 2 | c | Sweet potatoes, peeled and |
| cubed | ||
| 2 | c | Frozen peas |
| 3 | T | Flour, unbleached |
| 3 | T | Cold water |
| 1/4 | c | Flour, unbleached |
| 1/4 | c | Cornmeal |
| 1 | T | Minced fresh parsley |
| 3/4 | t | Baking powder |
| 1/8 | t | Dried marjoram |
| 3 | T | Skim milk |
| 1 | T | Canola oil |
INSTRUCTIONS
For the Stew: Cut the pork into 1" pieces. Spray an unheated 4-quart dutch oven with nonstick cooking spray. Add the oil and swirl to coat the bottom. Heat over medium-high heat. Add the pork, onions and garlic. Cook and stir until the meat is well browned. Stir in the stock or broth, marjoram, thyme, and pepper. Cover and bring to a boil then reduce the heat and simmer about 30 minutes or until the meat is tender. Stir in the sweet potatoes. Cover and simmer for 20 minutes. Stir in the peas. Cover and simmer about 5 minutes more or until the vegetables are just tender. In a small bowl, combine the flour and water. Stir into the pork mixture. Cook and stir over medium heat until the mixture thickens and begins to boil. Cook and stir for 1 minute more. For the Dumplings: While the stew is cooking, in a small bowl, stir together the flour, cornmeal, parsley, baking powder and marjoram. In another small bowl, stir together the milk and oil. Add to the flour mixture and stir with a fork just until all the flour is moistened. Spoon the cornmeal mixture into 5 mounds on top of the stew. Reduce the heat, cover and simmer for 10-12 minutes, or until dumplings are no longer doughy in the center. Per serving: 344 Calories; 10g Fat (27% calories from fat); 27g Protein; 36g Carbohydrate; 32mg Cholesterol; 1626mg Sodium Recipe by: Prevention's Stop Dieting and Lose Weight Posted to EAT-L Digest 16 Apr 97 by Betsy Burtis <ebburtis@IX.NETCOM.COM> on Apr 17, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 267
Calories From Fat: 71
Total Fat: 8g
Cholesterol: 45.1mg
Sodium: 887.3mg
Potassium: 568.1mg
Carbohydrates: 25.7g
Fiber: 4.1g
Sugar: 5.1g
Protein: 22.8g