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Pork, Bean, and Pepper Stew -- e

Source of Recipe

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Pork, Bean, and Pepper Stew -- e
Alert High Fat recipe (15 gms)
SERVES: 4

15 ounces boneless lean pork
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 teaspoon ground cumin
1 cup low-sodium chicken broth
1-inch piece cinnamon stick
1/2 ounce blanched almonds
1 cup diced red bell pepper
8 ounces drained cooked black beans
1 tablespoon tomato paste
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon chopped parsley, for garnish (optional)

Microwave Shortcuts: In a microwave-safe casserole, combine the broiled pork cubes with all the ingredients except 1/4 cup of the chicken broth, the almonds, and salt. Loosely cover with plastic wrap and cook at High for 10 minutes; cook at Medium for 30 minutes, or until the pork is tender, stirring twice. Stir in the ground almonds and salt. Let stand for 5 minutes, or until the mixture is slightly thickened.


1 Preheat the broiler. Cut the pork into 2-inch cubes and broil 4 inches from the heat for 2 minutes, turning once.

2 In a flameproof casserole or Dutch oven, warm the oil over medium heat. Add the onion and garlic, and cook until the onion is tender. Add the pork and cumin, and cook for 4 minutes, stirring frequently, until browned.

3 Stir in the broth and the cinnamon stick. Bring to a boil, then reduce the heat to very low. Cover and simmer for 1 to 1-1/2 hours, until the pork is tender, stirring occasionally.

4 Meanwhile, in a food processor, finely grind the almonds.

5 Add the bell pepper to the casserole and bring the mixture to a boil. Cover and simmer for 10 minutes.

6 Stir in the ground almonds, black beans, tomato paste, salt, and black pepper. Cook over medium-low heat until slightly thickened, about 2 minutes. Remove the cinnamon stick before serving. Garnish the stew with the parsley, if desired.

One Generous 1 cup serving equals: 350 Calories, 34 g Protein, 15 g Fat, 19 g Carbohydrate, 83 mg Cholesterol, 259 mg Sodium. +++EXC: 1 Fat, 3 Proteins,1 Bread! 3/4 Vegetable,