Indian-Spiced Pork in Tomato Sauce

Pita bread or basmati rice would be good with this saucy dish. Toasting the whole spices before adding them to the other ingredients intensifies their flavors.

Lycopene count: 13 milligrams per serving.

Yield: 6 servings (serving size: about 1 1/2 cups)

Ingredients

• 1  teaspoon  ground red pepper
• 1  teaspoon  cumin seeds
• 1  teaspoon  mustard seeds
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  ground cardamom
• 1/2  teaspoon  ground cinnamon
• 1/4  teaspoon  black peppercorns
• 2  cups  chopped onion (1 medium)
• 3  tablespoons  white vinegar
• 1  tablespoon  finely chopped fresh ginger
• 2  teaspoons  sugar
• 6  garlic cloves, crushed
• 2  pounds  boneless pork loin, trimmed and cut into 1/2-inch cubes
• Cooking spray
• 1  cup  fat-free, less-sodium chicken broth
• 4  cups  (1 1/2 pounds) baking potato, cut into 1/2-inch cubes
• 3/4  teaspoon  salt
• 1  (28-ounce) can diced tomatoes, undrained
• Chopped fresh cilantro (optional)

Preparation

Heat first 7 ingredients in a dry skillet over medium heat about 3 minutes or until fragrant, stirring often. Transfer spice mixture to blender or food processor; add onion, vinegar, ginger, sugar, and garlic; process 2 minutes or until well blended.

Combine pork and spice mixture in a glass bowl, tossing to coat. Cover and chill 30 minutes.

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add half of pork mixture; cook 5 minutes or until pork begins to brown, stirring often. Transfer to a bowl. Repeat process with cooking spray and remaining pork. Add broth to pan, scraping pan to loosen browned bits. Add pork mixture to pan. Stir in potato, salt, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour or until potato is cooked and pork is tender, stirring occasionally. Garnish with cilantro, if desired.

Nutritional Information

Calories:

383 (26% from fat)

Fat:

10.7g (sat 3.9g,mono 4.6g,poly 0.9g)

Protein:

36.1g

Carbohydrate:

35.8g

Fiber:

5g

Cholesterol:

90mg

Iron:

3.2mg

Sodium:

611mg

Calcium:

93mg