Pork Stew with Fennel and Squash

Tested Till Perfect

Sweet squash and anise-flavoured fennel make this stew particularly satisfying on cool nights. Instead of the wine, you can use sodium-reduced chicken stock mixed with 1 tsp (5 mL) wine vinegar.

Servings: 8

Ingredients:

Nutritional Info
Per serving: about -
cal 278
pro 26 g
total fat 13 g
sat. fat 3 g
carb 15 g
fibre 3 g
chol 71 mg
sodium 485 mg
% RDI: -
calcium 10%
iron 24%
vit A 68%
vit C 47%
folate 14%

Preparation:

Trim fat from pork. Cut pork into 1-1/2-inch (4 cm) cubes; toss with 1/4 tsp (1 mL) of the salt and pepper. In Dutch oven, heat 2 tbsp (25 mL) of the oil over medium-high heat; brown pork, in batches and adding more oil as necessary. Transfer to plate.

Meanwhile, cut fennel lengthwise into 1-inch (2.5 cm) thick wedges. Remove fronds from coarse stems; coarsely chop. Set aside separately.

Heat any remaining oil in pan over medium heat; fry onion, garlic, herb seasoning, bay leaves and remaining salt, stirring occasionally, until onion is softened, about 5 minutes.

Add wine, stirring and scraping up any brown bits from bottom of pan. Add tomato paste; cook, stirring, until combined, about 1 minute. Stir in tomatoes, breaking up with spoon, water and stock. Return pork and any accumulated juices to pan; bring to boil. Reduce heat, cover and simmer for 1 hour.

Add squash and fennel; simmer, covered, until pork and vegetables are tender, about 30 minutes. Discard bay leaves.

Stir in parsley and fennel fronds; simmer, uncovered, for 5 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight container until cold; cover and refrigerate for up to 2 days.)

Source

Canadian Living Magazine: November 2006




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