Articles & Recipes

Southwestern Pork Stew (diabetes-friendly)

November 3, 2018

Here’s a great-tasting one-pot meal that is best made a day ahead to allow the rich stew flavors to blend. It also freezes well.

Ingredients Makes 6 servings

4 tsp extra virgin olive oil, divided 20 mL
1 lb lean stewing pork, cut into 3⁄4-inch (2 cm) cubes 500 g
2 onions, chopped 2
3 cloves garlic, minced 3
11⁄2 tsp dried oregano 7 mL
1 tsp ground cumin 5 mL
1⁄2 tsp hot pepper flakes (or to taste) 2 mL
1⁄4 tsp salt 1 mL
3 tbsp all-purpose flour 45 mL
1 can (28 oz/796 mL) tomatoes, with juice, chopped 1
2 cups low-sodium or no-salt-added ready-to-use beef or chicken broth 500 mL
2 bell peppers (assorted colors), chopped 2
2 cups well-rinsed drained canned kidney beans or black beans 500 mL
2 cups frozen corn kernels 500 mL
1⁄3 cup coarsely chopped fresh cilantro 75 mL

Instructions

  1. In a large pot, heat half the oil over medium-high heat. Cook pork until browned on all sides. Transfer to a plate.
  2. Add the remaining oil to the pot and reduce heat to medium. Add onions, garlic, chili powder, oregano, cumin, hot pepper flakes and salt; cook, stirring, for 4 minutes or until onions are softened.
  3. Return pork and any accumulated juices to pot. Reduce heat to medium-low, cover and simmer for 1 hour or until pork is tender.
  4. Stir in bell peppers, beans and corn; simmer, covered, for 15 minutes or until vegetables are tender. Let cool slightly, cover tightly (or transfer to airtight containers) and refrigerate overnight to blend the flavors. (Or, if preferred, serve immediately, sprinkled with cilantro.)
  5. Return stew to pot and heat over medium heat, stirring occasionally, for 10 minutes or until piping hot.
  6. Ladle stew into bowls and sprinkle with cilantro.
When purchasing broth, be sure to check the sodium content and choose one with 140 mg or less per 1 cup (250 mL). Four ounces (125 g) raw pork yields 3 oz (90 g) cooked pork (3 Meat & Alternatives Choices).

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