Pork and Bell Pepper Stew

Add diced jalapeño pepper to this stew if you like a little heat. Use pork loin, rather than tenderloin, because it stays tender during the long cooking time.

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 1 1/2  pounds  boneless pork loin, cut into 1/2-inch cubes
• 3/4  teaspoon  salt, divided
• 3/4  teaspoon  freshly ground black pepper, divided
• 1  tablespoon  olive oil, divided
• Cooking spray
• 1  cup  diced red onion
• 1  red bell pepper, cut into 1/2-inch pieces
• 1  yellow bell pepper, cut into 1/2-inch pieces
• 1  orange bell pepper, cut into 1/2-inch pieces
• 3/4  cup  dry white wine
• 1  cup  fat-free, less-sodium chicken broth
• 1  teaspoon  chopped fresh thyme
• 2  peeled baking potatoes, cut into 1/2-inch cubes (about 1 pound)
• 1  (14.5-ounce) can diced tomatoes, undrained
• 1  bay leaf
• 2  teaspoons  chopped fresh flat-leaf parsley

Preparation

Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat. Add half of pork to pan; cook 3 minutes or until lightly browned. Remove from pan with a slotted spoon. Add remaining 1 1/2 teaspoons oil to pan. Add remaining pork to pan; cook 3 minutes or until lightly browned. Remove from pan with a slotted spoon; keep warm.

Coat pan with cooking spray; add onion and bell peppers. Add wine, scraping pan to loosen browned bits. Return pork to pan. Add broth and next 4 ingredients (through bay leaf). Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours or until pork is tender. Uncover and simmer 30 minutes or until sauce thickens. Discard bay leaf. Stir in remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper. Sprinkle with parsley.

Nutritional Information

Calories:

284 (27% from fat)

Fat:

8.6g (sat 2.5g,mono 4.5g,poly 1g)

Protein:

27.4g

Carbohydrate:

19.2g

Fiber:

2.4g

Cholesterol:

62mg

Iron:

1.8mg

Sodium:

499mg

Calcium:

52mg