| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables, Grains |
Portuguese |
Lowfat, Soup, 2 elf |
8 |
Servings |
INGREDIENTS
| 1 |
lb |
Pork tenderloin, cubed |
|
|
Vegetable oil spray |
|
|
Freshly ground black pepper |
| 2 |
md |
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 |
ts |
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 |
tb |
Sun-dried tomatoes, coarsely ground, reconstituted with water, optional |
| 4 |
tb |
Chopped parsley, for garnish |
|
|
Water as needed |
| 8 |
oz |
Cornbread, sliced |
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 12/10/96.
Posted to Digest eat-lf.v096.n244
Recipe by: Pat Hanneman (1996)
From: PATh <phannema@wizard.ucr.edu>
Date: Tue, 10 Dec 1996 14:08:41 -0800
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