A satisfying stew for your slow cooker.
- Portion size 4 servings
- Credits : Canadian Living Magazine: January 2008
- 2 lbs boneless pork shoulder blade roasts
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons vegetable oil
- 1 onion chopped
- 2 carrots chopped
- 2 celery stalks chopped
- 4 cloves garlic
- 2 teaspoons fennel seeds crushed
- 1/2 cup sodium-reduced chicken stock
- 2 cups bottled strained tomatoes
- 3 fresh thyme sprigs
- 1 tablespoon all-purpose flour
- 1/3 cup chopped pitted black olives
- 1/4 cup chopped fresh parsley
MethodTrim pork and cut into 1-inch (2.5 cm) cubes; sprinkle with half each of the salt and pepper. In large shallow Dutch oven, heat half of the oil over medium-high heat; brown pork, in batches and adding more oil if necessary. Transfer to slow cooker.
Drain any fat from pan; add remaining oil. Cook onion, carrots, celery, garlic, fennel seeds and remaining salt and pepper over medium heat until softened and lightly golden, about 8 minutes. Add stock, scraping up brown bits from pan. Pour into slow cooker.
Add tomatoes and thyme to slow cooker. Cover and cook on low for 6 to 7 hours or until pork is tender.
In small bowl, whisk flour with 2 tbsp (25 mL) water; whisk into slow cooker. Stir in olives; cover and cook on high for 15 minutes or until thickened. Stir in parsley.
Nutritional facts Per serving: about
- Sodium 640 mg
- Protein 37 g
- Calories 355.0
- Total fat 15 g
- Cholesterol 104 mg
- Saturated fat 3 g
- Total carbohydrate 17 g
- Iron 36.0
- Folate 18.0
- Calcium 10.0
- Vitamin A 77.0
- Vitamin C 33.0