Looking for a low-maintenance meal, perfect for Sunday afternoon or a busy weeknight? Try this flavorful pork and pumpkin stew.
This hearty stew is loaded with flavor and nutrition. The main ingredient, pumpkin, is a nutritional powerhouse. It’s loaded with vitamins and minerals, including copper, iron, manganese, potassium, beta carotene and vitamins, A, B, C and E. Pumpkin can also help protect your heart, eyesight and bones. Can’t find fresh? Substitute canned whole pumpkin instead.
Makes 8 1-cup servings.
- 16 ounces pork shoulder (trimmed of all visible fat, cut into 1-inch cubes)
- ½ teaspoon black pepper
- 1 teaspoon salt-free, all-purpose seasoning
- 1 tablespoon olive oil
- 2 tablespoon tomato paste
- 1 cup low-sodium beef broth
- ¼ teaspoon ground cinnamon
- 1 peeled, diced onion
- 4 diced celery stalks
- 3 peeled, diced carrots
- 1 small peeled, seeded and diced sugar/pie pumpkin
- 4 cloves minced garlic
- 4 sprigs fresh thyme
- 1 bay leaf
- 1 14.5-ounce can drained, rinsed black beans
- Season the cubed pork with the pepper and salt-free seasoning.
- Add the oil to a large pan over high heat and brown the pork, cooking for about 8 minutes.
- Remove the meat from the pan and set aside. Add the tomato paste, beef broth and cinnamon to the pan and whisk. Remove the pan from the heat.
- Add the browned meat, liquid and remaining ingredients to the slow cooker and stir to combine.
- Cook on high for 4 hours (or low for 8 hours). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
Recipe adapted from diabetesfoodhub.org
Nutrition per serving: 150 calories, 5g fat, 30mg cholesterol, 170mg sodium, 15g carbohydrates, 5g fiber, 4g total sugars, 14g protein.
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