Pork and Pumpkin Stew Recipe

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Ingredients

Count

Nutrition

350

Calories

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Ingredients:

Serving

1/4 cup vegetable oil
2 lb boneless pork shoulder , cut into 1 1/2-inch pieces
2 onions, chopped
3 garlic cloves, minced
a 14- to 16-oz c n tom toes, including the juice
1 1/2 cups water
1 lb turnips , cut into 1-inch pieces
4 cups chopped washed turnip greens or kale
a 2-lb pumpkin (preferably a sugar pumpkin), seeded, reserving the seeds for toasting if desired, peeled , and cut into 1-inch pieces
steamed rice as an accompaniment

Directions:

In a heavy kettle heat the oil over moderately high heat until it is hot but not smoking and in it brown the pork, patted dry, in batches, transferring it with a slotted spoon to a bowl as it is browned. Add the onions to the kettle, cook them, stirring occasionally, until they are golden, and stir in the garlic. Add the tomatoes with their juice, breaking them up, the water, and the pork with any juices that have accumulated in the bowl, bring the mixture to a boil, and braise the stew, covered, in the middle of a preheated 350° F. oven for 1 hour. Stir in the turnips and braise the stew, covered, for 20 minutes. Stir in the greens and the pumpkin and braise the stew, covered, for 25 to 30 minutes, or until the pumpkin is tender. Season the stew with salt and pepper and serve it with the rice.
Per serving: 271 calories, 13 g fat (3 g saturated), 66 mg cholesterol, 317 mg sodium, 18 g carbohydrates, 3 g fiber, 23 g protein Nutritional analysis provided by Nutrition Data See Nutrition Data's complete analysis of this recipe ›

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	350 Kcal (1465 kJ)
Calories from fat	122.7 Kcal
		% Daily Value*
Total Fat	13.63g	21%
Cholesterol	90.7mg	30%
Sodium	203.83mg	8%
Potassium	1060.3mg	23%
Total Carbs	17.31g	6%
Sugars	10.24g	41%
Dietary Fiber	5.52g	22%
Protein	37.6g	75%
Vitamin C	101.4mg	169%
Iron	3.1mg	17%
Calcium	80.9mg	8%

Amount Per 100 g
Calories	70.63 Kcal (296 kJ)
Calories from fat	24.76 Kcal
		% Daily Value*
Total Fat	2.75g	21%
Cholesterol	18.3mg	30%
Sodium	41.13mg	8%
Potassium	213.98mg	23%
Total Carbs	3.49g	6%
Sugars	2.07g	41%
Dietary Fiber	1.11g	22%
Protein	7.59g	75%
Vitamin C	20.5mg	169%
Iron	0.6mg	17%
Calcium	16.3mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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