Harvest Pork Stew With Pumpkin

[JJ Judkins]

* Exported from MasterCook *

Harvest Pork Stew With Pumpkin - 30g Carbs, 4g Fiber

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Diabetic Main Dish
Pork Yahoo Groups

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 lb pork stew meat (from shoulder) -- trimmed of excess fat
1/4 cup all-purpose flour
2 Tbsp paprika
Kosher salt
Freshly ground pepper
Vegetable oil
1 yellow onion -- thinly sliced
1 can chopped tomatoes -- (14 1/2 oz)
1 bay leaf
1 small pumpkin (about 2 lb) OR butternut squash
1 cup frozen -- thawed Lima beans or edamame
1 cup fresh or frozen -- thawed corn kernels
3 Tbsp apple-cider vinegar

Cut the meat into 2-inch pieces and pat dry with paper towels (do not
rinse). Spread meat on a large piece of waxed paper or the butcher paper
it came in. In a small bowl, combine the flour, paprika, a generous pinch
of salt and several grindings of pepper. Sprinkle flour mixture over meat,
toss to coat, then shake meat in a colander to rid of excess flour; do
in batches if the colander is small.

Coat the bottom of a 5 to 7-quart Dutch oven with a thin film of the oil
and set pot over medium-high heat. When oil shimmers, add enough meat to
cover bottom in one layer. Cook, without stirring, until meat lifts easily
from pot with tongs and is well browned on bottom, about 5 minutes. Turn
and brown on the other side, about 5 minutes more. Transfer meat to plate
and continue with remaining meat, adding more oil to pot in between batches
as needed.

When last batch of meat has been removed, add the onion and 1/2 cup water
to pot, stirring to release browned bits. Cook, stirring often, until onion
is softened and liquid is almost evaporated, about 3 minutes. Add the
tomatoes, 1 cup water and bay leaf and let come to a boil. Return meat
and any accumulated juices to pot. Reduce heat, cover and simmer 40 minutes.

Meanwhile, with a large, heavy knife, cut the pumpkin in half through stem
end. Scoop out and discard seeds and strings. Cut pumpkin into chunks, then
with a small, sharp knife, pare off the peel. Cut flesh into 1-inch cubes.

After meat has cooked 1 hour, add pumpkin to pot. Let liquid come to a
boil, then reduce heat, cover and simmer 30 minutes more. Stir the lima
beans and corn into pot, then cover and simmer until vegetables are cooked
and meat is very tender, about 10 minutes more. Stir in the vinegar. Turn
off heat and let stand 5 to 10 minutes before serving, to settle flavors.

From: Braises and Stews by Tori Ritchie VIA www.epicurean. com

Description:
""Friends of mine in Chicago make big pots of this on fall nights, the
red, green, and golden colors of the food matching the trees outside.
Use a baking pumpkin-such as Sugar Pie-but not a jack-o'-lantern, which
has watery flesh. Or substitute butternut squash (which can often be
found precut in produce sections; you'll need about 1 pound in that
form).""
Source:
"Imported to Master Cook by JJ"
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Per Serving (excluding unknown items): 37 Calories; trace Fat (9.9% calories from fat); 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0