Pumpkin-Pork Stew
- Prep Time 60 min
- Total 1 hr 25 min
- Servings 6
- Ingredients 13
Ingredients
- 1/4 cup all-purpose flour
- 1 teaspoon garlic-pepper blend
- 1 teaspoon salt
- 4 boneless pork sirloin chops, 1/2 inch thick (1 1/2 lb), cut into 1-inch pieces
- 3 tablespoons vegetable oil
- 1 can (15 oz) pumpkin (not pumpkin pie mix)
- 2 1/2 cups chicken broth (from 32-oz carton)
- 1 tablespoon finely chopped chipotle chiles in adobo sauce (from 7-oz can)
- 1 teaspoon dried oregano leaves
- 1 dried bay leaf
- 2 cups cubed (1 inch) peeled butternut or buttercup squash (about 12 oz)
- 2 cups frozen cut green beans (from 12-oz bag)
- 1 medium red bell pepper, cut into 1-inch pieces (1 1/4 cups)
Instructions
-
Step1In 1-gallon resealable food-storage plastic bag, shake flour and 1/2 teaspoon each of the garlic-pepper blend and salt until mixed. Add pork to bag; shake to coat.
-
Step2In 5-quart Dutch oven or stockpot, heat oil over medium-high heat. Add coated pork; cook, stirring occasionally, until pork is white with golden brown edges. Discard any remaining flour mixture.
-
Step3Stir in pumpkin, broth, chiles in adobo, oregano, bay leaf and remaining 1/2 teaspoon each garlic-pepper blend and salt. Heat to boiling, scraping browned bits off bottom of Dutch oven. Reduce heat to low; cover and simmer 30 minutes, scraping bottom of Dutch oven occasionally to prevent sticking.
-
Step4Stir in squash and green beans. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Stir in bell pepper. Cover; simmer 5 to 7 minutes longer or until bell pepper is crisp-tender. Remove and discard bay leaf before serving.
Nutrition
320
Calories
15g
Total Fat
27g
Protein
18g
Total Carbohydrate
4g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 320
- Calories from Fat
- 140
- Total Fat
- 15g
- 24%
- Saturated Fat
- 4g
- 20%
- Trans Fat
- 0g
- Cholesterol
- 65mg
- 22%
- Sodium
- 880mg
- 36%
- Potassium
- 660mg
- 19%
- Total Carbohydrate
- 18g
- 6%
- Dietary Fiber
- 5g
- 21%
- Sugars
- 4g
- Protein
- 27g
% Daily Value*:
- Vitamin A
- 330%
- 330%
- Vitamin C
- 30%
- 30%
- Calcium
- 6%
- 6%
- Iron
- 15%
- 15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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