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
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
- Folate 14.0
- Calcium 10.0
- Vitamin A 68.0
- Vitamin C 47.0
