Pork Stew
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
2 |
tablespoons |
olive oil |
|
1 |
pound |
pork loin -- lean -- boneless -- cubed |
|
28 |
ounces |
nonfat chicken broth |
|
8 |
ounces |
water chestnuts -- drained & sliced |
|
8 |
ounces |
bamboo shoots -- drained & sliced |
|
8 |
ounces |
mushrooms -- sliced |
| 1 | cup | green peas, low sodium |
|
14 1/2 |
ounces |
no salt added whole tomatoes, diced |
|
1 |
cup |
celery -- sliced |
|
1 |
small |
green pepper -- diced |
|
8 |
ounces |
bean sprouts |
|
1 |
medium |
sweet onion -- diced |
|
1 |
large clove |
garlic -- minced |
|
1/4 |
cup |
low-sodium teriyaki sauce |
|
1 |
teaspoon |
five-spice powder |
|
1/2 |
teaspoon |
crushed red pepper |
| 1 | teaspoon | ginger root, minced |
| 1/4 | cup | red wine |
| 1 | teaspoon | sesame oil |
| Heat oil in a large saucepan or Dutch oven. Add onion, garlic, ginger, and pork. Cook until pork is browned and onion and garlic are softened. |
| Add rest of ingredients mixing well. Heat to boiling. |
| Reduce heat and simmer for 30 minutes.
Makes 8 servings. |
| Per Serving: 209 Calories; 7g Fat (24.5% calories from fat); 20g Protein; 22g Carbohydrate; 5g Dietary Fiber; 26mg Cholesterol; 371mg Sodium. Exchanges: 1/2 Grain (Starch); 2 Lean Meat; 2 Vegetable; 1 Fat. |