Pork, Sweet Potato & Pineapple Stew

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Pork, Sweet Potato & Pineapple Stew

Sweet potatoes, raisins and pineapple balances the spicy flavors of this Southwestern pork stew. Make it a meal: Serve with brown rice and Mexican Coleslaw.

Yield: 6 servings, 1 1/4 cups each
Active Time: 30
Total Time: 50

Ingredients

  • 12 ounces pork tenderloin, trimmed
  • 4 cups water
  • 2 small onions, 1 halved, 1 sliced
  • 4 cloves garlic, 2 whole, 2 minced
  • 3 black peppercorns
  • 1/2 teaspoon salt, divided
  • 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, or chile-garlic sauce
  • 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

Preparation

  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, 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 chile-garlic sauce), cinnamon, oregano and cloves. Bring to a simmer; cover and cook, stirring occasionally, until the sweet potato is just tender, about 15 minutes.
  3. 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.)
  4. Add the pork, reserved cooking liquid, pineapple and olives to the vegetable mixture. Cook, stirring occasionally, for 15 minutes. Stir in cilantro.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Nutrition Per Serving

calories 152
fat 4 g (1 g sat, 3 g mono)
cholesterol 37 mg
carbohydrates 16 g
protein 13 g
fiber 2 g
sodium 567 mg
potassium 481 mg

Nutrition Bonus Selenium (24% daily value), Vitamin A (23% dv).

Carbohydrate Serving 1

Exchanges 1 vegetable, 1 other carbohydrate, 1 1/2 lean meat, 1/2 fat

From EatingWell January/February 1999, The EatingWell Diabetes Cookbook (2005)