Pork Stew with Fennel and Squash
This recipe makes 8 servings
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 |
- Portion size: 8
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.
Ingredients
- 3 lb 3lbpork shoulder blade boneless roastpork shoulder blade boneless roasts
- 3/4 tsp 3/4tspsalt
- 1/4 tsp 1/4tsppepper
- 3 tbsp 3tbspvegetable oil
- 1 head 1headfennel
- 1 1oniononions, chopped
- 2 2garlic clovegarlic cloves, minced
- 1-1/2 tsp 1-1/2tspdried Italian herb seasoning or dried sage, crumbled
- 2 2bay leafbay leaves
- 1/2 cup 1/2cupwhite wine
- 2 tbsp 2tbsptomato paste
- 1 can (28 oz/796 mL) 1can (28 oz/796 mL)tomatotomatoes
- 1 cup 1cupwater
- 1/2 cup 1/2cupsodium-reduced chicken stock
- 3 cups 3cupscubed peeled butternut squashbutternut squashes
- 2 tbsp 2tbspchopped 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
