Portuguese Pork And Garbanzo Bean Sopa
| 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)
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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