Pork Stew with Pumpkin

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