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Pork and Garbanzo Bean Stew

Source of Recipe

Lowfat Cooking for Dummies
WW-Points
Servings: 8

10 ounces lean pork (pork tenderloin), all visible fat removed, cut into 1-inch cubes
3 tablespoons flour
salt (optional) and fresh pepper
2 medium Spanish onions, peeled and diced (about 3 cups)
4 cloves garlic, peeled and minced
6 medium plum tomatoes, diced
3 cups homemade or canned, defatted, low-sodium chicken stock
2/3 cup Madeira (optional)
2 16-oz. cans garbanzo beans (chickpeas)
1/2 cup green stuffed olives, coarsely chopped (optional)
1 teaspoon dried basil
3/4 cup golden or dark raisins (optional)
1/2 cup finely chopped pimentos or red bell peppers
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/4 cup chopped fresh parsley or scallions

On a cutting board or in a plastic bag, toss the pork cubes with flour. Lightly coat a large nonstick Dutch oven or soup pot with no-stick vegetable oil spray and brown the pork cubes well over medium-high heat. Season the pork with salt (if desired) and pepper. Remove the pork cubes and wipe out the pot.

Lower the heat to medium, add the onions and garlic, lift the pan off the burner, and lightly coat them for 1 to 2 seconds with no-stick vegetable oil spray. Saute for 5 to 8 minutes or until softened, adding a teaspoon of water if needed for moisture.

Add the cooked pork, plum tomatoes, stock, Madeira (if desired), garbanzos, olives (if desired), and basil. Bring to a boil. Lower the heat and simmer for 45 minutes, covered, stirring occasionally. Pour the liquid into a defatting cup and then pour the defatted liquid back into the pot.

Add the raisins (if desired), pimentos, capers, oregano, and parsley or scallions and simmer, uncovered, for 15 minutes.

Per serving: Total fat 3.5 g (Saturated fat 0.5 g); Protein 18 g; Dietary fiber 5 g; Carbohydrate 39 g; Cholesterol 21 mg; Sodium 172 mg; % of calories from fat 12; Calories 247. +++ WW-P: 5