Pork Stew with Fennel and Squash
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:
Pork Stew with Fennel and Squash
Photography by Yvonne Duivenvoorden
| 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% |
-
3 lb (1.5kg) pork shoulder blade boneless roast
3/4 tsp (4 mL) salt
1/4 tsp (1 mL) pepper
3 tbsp (50 mL) vegetable oil
1 head fennel
1 onion, chopped
2 cloves garlic, minced
1-1/2 tsp (7 mL) dried italian herb seasoning or sage, crumbled
2 bay leaves
1/2 cup (125 mL) white wine
2 tbsp (25 mL) tomato paste
1 can (28 oz/796 mL) tomatoes
1 cup (250 mL) water
1/2 cup (125 mL) sodium-reduced chicken stock
3 cups (750 mL) cubed peeled butternut squash
2 tbsp (25 mL) chopped fresh parsley
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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