Pork, Pumpkin and Apple Stew Recipe

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Ingredients:

Serving

3 tbsp all-purpose flour
2 tsp fennel seeds, crushed
1 tsp salt
1/2 tsp ground pepper
2 lbs pork shoulder, cut into 1-inch cubes (or boston butt)
3 tbsp olive oil, divided
2 medium onions, peeled and sliced
2 cups chicken broth (i use low-sodium )
1 1/2 cups apple cider
1/4 cup cider vinegar
3 cups fresh pumpkin, peeled and cut into 1-inch chunks
1 cup carrot, peeled and cut into 1-inch chunks (about 2 carrots)
2 lbs red potatoes, cut into 1-inch chunks
2 granny smith apples, unpeeled and cut into wedges
3/4 cup chicken broth ( if needed)

Directions:

Place flour, fennel seeds, salt, pepper and pork in a large zip-top plastic bag. Seal bag and shake to coat pork.
Heat 2 tbls oil in a large Dutch Oven. Add half of the pork and the onions. Cook until pork is browned and remove from pan. Add remaining pork and cook until browned. Return first batch of pork and onions to the pan.
Add 2 cups broth, cider and vinegar. Bring to a boil. Reduce heat; cover pan and simmer for 1 hour.
Add pumpkin (or squash), carrots and potatoes. Return to a boil. Reduce heat; cover and simmer until vegetables are tender, about 30 minutes.
Add apples. Cover and simmer 20 minutes.
If stew is too thick, add remaining 3/4 cup broth.
Serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	294.68 Kcal (1234 kJ)
Calories from fat	100.06 Kcal
		% Daily Value*
Total Fat	11.12g	17%
Cholesterol	60.78mg	20%
Sodium	408.57mg	17%
Potassium	1026.28mg	22%
Total Carbs	27.07g	9%
Sugars	7.38g	30%
Dietary Fiber	3.25g	13%
Protein	21.92g	44%
Vitamin C	16.2mg	27%
Vitamin A	0.1mg	4%
Iron	2.3mg	13%
Calcium	51.1mg	5%

Amount Per 100 g
Calories	80.56 Kcal (337 kJ)
Calories from fat	27.35 Kcal
		% Daily Value*
Total Fat	3.04g	17%
Cholesterol	16.62mg	20%
Sodium	111.7mg	17%
Potassium	280.58mg	22%
Total Carbs	7.4g	9%
Sugars	2.02g	30%
Dietary Fiber	0.89g	13%
Protein	5.99g	44%
Vitamin C	4.4mg	27%
Iron	0.6mg	13%
Calcium	14mg	5%

* 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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Recipe Tags

Weightwatchers Points

6.2

Points
8

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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