Fennel and Tomato Pork Stew
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Fennel and Tomato Pork Stew
Photography by Edward Pond
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 355 |
| pro | 37 g |
| total fat | 15 g |
| sat. fat | 3 g |
| carb | 17 g |
| fibre | 3 g |
| chol | 104 mg |
| sodium | 640 mg |
| % RDI: | - |
| calcium | 10 |
| iron | 36 |
| vit A | 77 |
| vit C | 33 |
| folate | 18 |
A satisfying stew for your slow cooker.
Ingredients
- 2 lb boneless pork shoulder blade roasts
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 tbsp vegetable oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cloves garlic
- 2 tsp fennel seeds, crushed
- 1/2 cup sodium-reduced chicken stock
- 2 cups bottled strained tomatoes
- 3 fresh thyme sprigs
- 1 tbsp all-purpose flour
- 1/3 cup chopped pitted black olives
- 1/4 cup chopped fresh parsley
Preparation
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.
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.
Source : Canadian Living Magazine: January 2008
- Keywords : Main Course; Winter; Pork; Tomatoes; Slow-Cook/Crockpot; Chicken broth/stock; Black olives;
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