Pork and Vegetable Stew

Briefly freeze the pork to make it easier to cut into pieces.

Yield: 9 servings (serving size: 1 cup)

Ingredients

• Cooking spray
• 2  teaspoons  olive oil
• 1 1/2  pounds  boneless pork loin, cut into 2-inch pieces
• 1  cup  finely chopped onion
• 3  cups  (1-inch) cubed peeled butternut squash (about 14 ounces)
• 1 1/2  cups  matchstick-cut carrot
• 1 1/4  cups  finely chopped celery
• 1  teaspoon  dried rubbed sage
• 3/4  teaspoon  pepper
• 1/2  teaspoon  salt
• 1  (28-ounce) can diced tomatoes, undrained
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1  garlic clove, minced
• 1  tablespoon  grated orange rind

Preparation

1. Heat oil in Dutch oven coated with cooking spray over medium-high heat. Add pork; cook 5 minutes, stirring occasionally. Add onion; sauté 5 minutes. Stir in squash and next 8 ingredients. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until squash and pork are tender. Stir in orange rind.

carbo rating: 9

Nutritional Information

Calories:

172 (0.0% from fat)

Fat:

5.5g (sat 1.7g,mono 0.0g,poly 0.0g)

Protein:

18.6g

Carbohydrate:

12.6g

Fiber:

3.3g

Cholesterol:

45mg

Iron:

1.6mg

Sodium:

537mg

Calcium:

74mg