Fennel and Tomato Pork Stew

Fennel and Tomato Pork Stew 150px Image by: Fennel and Tomato Pork Stew 150px Author: Canadian Living

A satisfying stew for your slow cooker.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: January 2008

Ingredients

  • 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

Method

Trim 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

%RDI

  • Iron 36.0
  • Fibre 0.0
  • Folate 18.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 77.0
  • Vitamin C 33.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Fennel and Tomato Pork Stew

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