Pork Stew with Fennel and Squash

Pork Stew with Fennel and Squash 150 Author: Canadian Living Credits: Pork Stew with Fennel and Squash 150

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.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: November 2006

Ingredients

  • 3 lbs pork shoulder blade boneless roasts
  • 3/4 teaspoons salt
  • 1/4 teaspoon pepper
  • 3 tablespoons vegetable oil
  • 1 head fennel
  • 1 onion chopped
  • 2 garlic cloves minced
  • 1 1/2 teaspoon dried Italian herb seasoning crumbled
  • 1 1/2 teaspoon dried sage crumbled
  • 2 bay leaves
  • 1/2 cup white wine
  • 2 tablespoons tomato paste
  • 1 can tomato
  • 1 cup water
  • 1/2 cup sodium-reduced chicken stock
  • 3 cups cubed peeled butternut squashes
  • 2 tablespoons chopped fresh parsley

Method

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.)

Nutritional facts <b>Per serving:</b> about

  • Sodium 485 mg
  • Protein 26 g
  • Calories 278.0
  • Total fat 13 g
  • Cholesterol 71 mg
  • Saturated fat 3 g
  • Total carbohydrate 15 g

%RDI

  • Iron 24.0
  • Fibre 0.0
  • Folate 14.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 68.0
  • Vitamin C 47.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pork Stew with Fennel and Squash

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