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
Member Ratings and Reviews
![]()
This was and excellent and filling meal. I was not sure originally if the broth was going to be enough, however, over time, the dish cooked down to just the right amount. The only substitutions I made was to the fresh herbs. I used dried and they were fine. This is a keeper!!!02/11/09
![]()
My husband and I really enjoyed this stew. I substituted cilantro for the parsley at the end, and added black beans and corn during the last half hour. I served it with corn bread. This would probably work well in a crock pot, too. I will definitely make this again!09/23/07





