Fennel and Tomato Pork Stew
Servings: 4
Ingredients:
| 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% |
-
2 lb (1 kg) boneless pork shoulder blade roast
1/2 tsp (2 mL) each salt and pepper
2 tbsp (25 mL) vegetable oil
1 onion, chopped
2 each carrots and stalks celery, chopped
4 cloves garlic
2 tsp (10 mL) fennel seeds, crushed
1/2 cup (125 mL) sodium-reduced chicken stock
2 cups (500 mL) bottled strained tomatoes
3 sprigs fresh thyme (or 1 tsp/5 mL dried)
1 tbsp (15 mL) all-purpose flour
1/3 cup (75 mL) chopped pitted black olives
1/4 cup (50 mL) 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
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