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Pork Stew with Pumpkin

Cooking Light

Randy Mayor; Mary Catherine Muir

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Worthy of a Special Occasion

You can also use butternut or acorn squash when pumpkin is out of season.

Yield: 6 servings (serving size: 2 cups stew, 3/4 cup noodles, and 1 tablespoon parsley)

Ingredients

  • 1  tablespoon  olive oil
  • 1 1/2  pounds  boneless pork loin, trimmed and cut into 1/2-inch pieces
  • 1  cup  finely chopped onion
  • 1  cup  finely chopped red bell pepper
  • 3/4  cup  finely chopped celery
  • 2  teaspoons  dried rubbed sage
  • 1  teaspoon  salt
  • 1/2  teaspoon  freshly ground black pepper
  • 1  (28-ounce) can diced tomatoes, undrained
  • 1  (14.5-ounce) can fat-free, less-sodium chicken broth
  • 4  cups  (1/2-inch) cubed peeled fresh pumpkin
  • 1  (10-ounce) package frozen whole-kernel corn
  • 2  teaspoons  grated orange rind
  • 4 1/2  cups  cooked egg noodles (about 3 cups uncooked)
  • 6  tablespoons  chopped fresh flat-leaf parsley

Preparation

Heat oil in a large Dutch oven over high heat. Add pork; cook 4 minutes or until browned, stirring occasionally. Add onion, bell pepper, and celery; cook for 2 minutes, stirring occasionally. Stir in sage, salt, black pepper, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in pumpkin and corn; bring to a boil. Cover, reduce heat, and simmer 1 hour or until pumpkin is tender. Stir in grated rind. Serve over noodles; sprinkle with parsley.

Nutritional Information

Calories:
463 (23% from fat)
Fat:
11.8g (sat 3.4g,mono 5.3g,poly 1.7g)
Protein:
35.4g
Carbohydrate:
56.2g
Fiber:
5.7g
Cholesterol:
108mg
Iron:
5mg
Sodium:
715mg
Calcium:
122mg
Cooking Light, OCTOBER 2001