I love soups and stews.
The challenge, when cooking for two, is to make it good without making enough for 10.
To make a well-rounded dish requires a variety of ingredients….. Which is how it often ends up enough to feed an army.
In this case it serves 3 – or dinner plus lunch for one.
I served it over Brown Rice, but it would be equally good over barley or just on it's own.
For the Carb Counters, the rice is 47 of the 86 carbs 'per serving' in the nutrition info.
I simmered the pork for 75 minutes. It could be simmered longer and/or
it could be done in a crock pot. The vegetables are done separately to
better gage how much liquid to add to the finished stew. This should
be very thick.
Pulled Pork Stew over Brown Rice
1 pork tenderloin 450gr, 15.8oz
2 tsp olive oil 9gr, .32oz
1 3/4 cups crushed or chopped tomatoes 450gr, 15.9oz
1/4 cup beef stock 56gr, 2oz
1 tsp chili powder 2.5gr, .08oz
4 bay leaves
1 medium – large onion 175gr, 6.2oz
4 cloves garlic 16gr, .56oz
2 ribs celery 100gr, 3.5oz
1 medium – large carrot 90gr, 3.2oz
1 1/2 cups chick peas 360gr, 12.7oz, app 1 can, drained
2 tsp olive oil 9gr, .32oz
1 tsp oregano
1 tbs fennel seeds
1 tsp chili powder
1/4 tsp cumin
1/2 cup green, pimiento stuffed, olives 80gr, 2.8oz
hot sauce to taste optional
The pork: Trim tenderloin if needed, but leave whole. Heat oil in a heavy pot or Dutch oven with a tight-fitting lid. Add pork and brown on all sides, about 10 minutes. Add tomatoes, stock, chili powder and bay leaves. Bring to a boil. Cover, reduce heat and simmer for 75 minutes.
The vegetables: 45 minutes before eating: Chop onion and celery, mince garlic. Cut carrot in half the long way then into slices, 1/8" (.35cm) thick. Heat oil in medium nonstick skillet. Add chili powder and sauté briefly. Add onion, garlic, celery and carrot, sauté until starting to get tender, about 10 minutes. Add chick peas, herbs and spices. Stir well. The pork should have quite a bit of juice by now; remove about 1/2 cup pf juice and pour over vegetables. Cover, reduce heat and simmer until vegetables are tender, about 15 minutes longer.
To finish: Remove pork from pan. Using two forks, pull the meat apart, shredding it into large chunks. In large bowl combine pork and vegetables. Using a slotted spoon, scoop the tomatoes out of the pork cooking pot. Discard bay leaves. Add as much (or all) of the stock left in the pan to make a thick, moist stew. Stir in olives. Serve over Brown Rice.
I use 'Uncle Ben's' which is all I can get and it is quick cooking. It looks like brown Basmati and cooks in 15 minutes. In this case a slower cooking rice will work fine – there's plenty of time.
1 cup cup brown rice 135gr, 4.8oz
2 cups water or beef stock (or half each) or whatever your rice calls for 338gr, 12oz beef broth
1/2 tsp dried oregano
Cook rice according to package instructions adding the herbs with the stock or water. Fluff and serve.
Entire Recipe / per serving Serves 3
Calories: 2071 / 690
Total Carbohydrates: 257 / 86
Dietary Fiber: 40 / 13
Total Fat: 57 / 19
Saturated Fat: 11 / 3.5
Cholesterol: 292 / 97
Protein: 138 / 46
Calcium: 538 / 179
Sodium: 4600 / 1533
Glycemic Index: low
I try to be accurate, but I do not guarantee it. I use 'grams' as
the unit of weight; with an approximate conversion to ounces.
For more recipes check out my internet cook book: Easy Gourmet Dinners