Pork, Sweet Potato & Pineapple Stew
Yield: 6 servings (1-1/4 cups each)
Source: "The Eating Well Diabetes Cookbook"
12 ozpork tenderloin, trimmed of fat
4 cups water
2 small onions, 1 halved, 1 sliced
4 cloves garlic, 2 whole, 2 minced
3 black peppercorns
1/2 tsp salt, or to taste
1 tsp extra-virgin olive oil
2 (28 oz) cans whole tomatoes, drained and chopped
1 medium sweet potato, peeled and cut into 1/2-inch chunks
1 1/2 Tbsp raisins
1 Tbsp sugar
1/2 tsp adobo sauce from canned chipotle
peppers or chile-garlic paste
1/2 tsp ground cinnamon
1/4 tsp dried oregano
Pinch of ground cloves
1 cup diced fresh pineapple
8 green olives, pitted and coarsely chopped
1/4 cup chopped fresh cilantro
Combine pork, water, halved onion, whole garlic, peppercorns
and 1/4 teaspoon salt in a large saucepan. Bring to a simmer;
cook, partially covered, over low heat until the pork is no
longer pink inside, 30 to 40 minutes.
Meanwhile, heat oil in a Dutch oven over medium heat. Add
sliced onion and cook, stirring frequently, until softened,
4 to 5 minutes. Add remaining 1/4 teaspoon salt, minced garlic,
tomatoes, sweet potato, raisins, sugar, adobo sauce (or chili
paste), cinnamon, oregano and cloves.
Bring to a simmer; cover and cook, stirring occasionally,
until the sweet potato is just tender, about 15 minutes.
Transfer the pork to a cutting board and cut into 1/2-inch pieces.
Strain the cooking liquid through a fine sieve, reserving 3/4 cup.
(Refrigerate or freeze extra broth for another use.)
Add the pork, 3/4 cup cooking liquid, pineapple and olives
to the vegetable mixture. Cook, stirring occasionally,
for 15 minutes. Stir in cilantro.
Nutritional Information Per Serving (1-1/4 cups each):
Calories: 201, Fat: 4 g, Cholesterol: 45 mg, Carbohydrate: 23 g,
Protein: 19 g, Fiber: 4 g, Sodium: 321
Diabetic Exchanges: 1 Starch, 1 Vegetable, 2 Lean Meat
April 24th, 2004 at 3:07 am
Yield: 6 servings
Serving Size: 1-1/4 cups each
12 oz pork tenderloin, trimmed of fat
4 cups water
2 small onions, 1 halved, 1 sliced
4 cloves garlic, 2 whole, 2 minced
3 black peppercorns
1/2 tsp salt, or to taste
1 tsp extra-virgin olive oil
2 (28 oz) cans whole tomatoes, drained and chopped
1 medium sweet potato, peeled and cut into 1/2-inch chunks
1 1/2 Tbsp raisins
1 Tbsp sugar
1/2 tsp adobo sauce from canned chipotle peppers or chile-garlic paste
1/2 tsp ground cinnamon
1/4 tsp dried oregano
Pinch of ground cloves
1 cup diced fresh pineapple
8 green olives, pitted and coarsely chopped
1/4 cup chopped fresh cilantro
1. Combine pork, water, halved onion, whole garlic, peppercorns and
1/4 teaspoon salt in a large saucepan. Bring to a simmer; cook,
partially covered, over low heat until the pork is no longer pink
inside, 30 to 40 minutes.
2. Meanwhile, heat oil in a Dutch oven over medium heat. Add sliced
onion and cook, stirring frequently, until softened, 4 to 5 minutes.
Add remaining 1/4 teaspoon salt, minced garlic, tomatoes, sweet potato,
raisins, sugar, adobo sauce (or chili paste), cinnamon, oregano and
cloves.
3. Bring to a simmer; cover and cook, stirring occasionally, until the
sweet potato is just tender, about 15 minutes.
4. Transfer the pork to a cutting board and cut into 1/2-inch pieces.
Strain the cooking liquid through a fine sieve, reserving 3/4 cup.
(Refrigerate or freeze extra broth for another use.)
5. Add the pork, 3/4 cup cooking liquid, pineapple and olives to the
vegetable mixture. Cook, stirring occasionally, for 15 minutes. Stir
in cilantro.
Calories: 201
Protein: 19 g
Sodium: 321 mg
Cholesterol: 45 mg
Fat: 4 g
Carbohydrates: 23 g
Exchanges: 1 Starch, 1 Vegetable, 2 Lean Meat
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
March 11th, 2006 at 10:43 am
Yield: 6 servings
Serving Size: 1-1/4 cups each
Ingredients
12 ounces pork tenderloin, trimmed of fat
4 cups water
2 small onions, 1 halved, 1 sliced
4 cloves garlic, 2 whole, 2 minced
3 black peppercorns
1/2 teaspoon salt, or to taste
1 teaspoon extra-virgin olive oil
2 (28 ounce) cans whole tomatoes, drained and chopped
1 medium sweet potato, peeled and cut into 1/2-inch chunks
1-1/2 tablespoons raisins
1 tablespoon sugar
1/2 teaspoon adobo sauce from canned chipotle peppers or chile-garlic paste
1/2 teaspoon ground cinnamon
1/4 teaspoon dried oregano
Pinch of ground cloves
1 cup diced fresh pineapple
8 green olives, pitted and coarsely chopped
1/4 cup chopped fresh cilantro
Directions
Combine pork, water, halved onion, whole garlic, peppercorns and 1/4 teaspoon
salt in a large saucepan. Bring to a simmer; cook, partially covered, over low
heat until the pork is no longer pink inside, 30 to 40 minutes.
Meanwhile, heat oil in a Dutch oven over medium heat. Add sliced onion and cook,
stirring frequently, until softened, 4 to 5 minutes. Add remaining 1/4 teaspoon
salt, minced garlic, tomatoes, sweet potato, raisins, sugar, adobo sauce (or
chili paste), cinnamon, oregano and cloves.
Bring to a simmer; cover and cook, stirring occasionally, until the sweet potato
is just tender, about 15 minutes.
Transfer the pork to a cutting board and cut into 1/2-inch pieces. Strain the
cooking liquid through a fine sieve, reserving 3/4 cup. (Refrigerate or freeze
extra broth for another use.)
Add the pork, 3/4 cup cooking liquid, pineapple and olives to the vegetable
mixture. Cook, stirring occasionally, for 15 minutes. Stir in cilantro.
Calories: 201
Protein: 19 g
Sodium: 321 mg
Cholesterol: 45 mg
Fat: 4 g
Carbohydrates: 23 g
Exchanges: 1 Starch, 1 Vegetable, 2 Lean Meat
Source: The Eating Well Diabetes Cookbook
Diabetic Gourmet website
Jenn Mom2sam &Tiny