Oven Pork Stew with Sweet Potatoes and Shallots

The light purple color of the shallots contrasts nicely with the bright orange of the sweet potatoes. This is one of those classic stovetop-to-oven dishes that fills the kitchen with a heavenly aroma.

Prep time: 20 minutes Cook time: 45 minutes

Nutrition Facts

Serving Size: 1 cup

  • Calories 230
  • Carbohydrate 22 g
  • Protein 18 g
  • Fat 7 g
  • Saturated Fat 2.1 g
  • Sugars 6 g
  • Dietary Fiber 2 g
  • Cholesterol 40 mg
  • Sodium 195 mg

This Recipe Serves 6

Ingredients

1 tablespoon olive oil
1 pound boneless pork loin, cut into 1 1/2-inch pieces
1 medium onion, chopped
2 medium (5 ounces each) sweet potatoes, peeled and cut into 8 wedges
8 large shallots, peeled and left whole
4 garlic cloves, minced
3 tablespoons flour
1 2/3 cups fat-free, lower-sodium chicken broth
1/2 cup dry white wine (Pinot Grigio or Sauvignon Blanc)
1 tablespoon minced fresh thyme
Kosher or sea salt, to taste
Freshly ground black pepper, to taste
1/2 pound cremini or white button mushrooms, cleaned, stems removed, and cut in half 1/2 cup chopped fresh parsley

Instructions

  1. Preheat the oven to 350ºF. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes per batch. Remove the pork from the pan and set aside. Add in the onion, sweet potatoes, shallots and garlic and saute for 2-3 minutes. Add the pork with any accumulated juices back into the pan and sprinkle with the flour. Cook for 1 minute, stirring continuously, until the flour is absorbed into the pork and vegetables. Add in the chicken broth, wine, thyme, salt and pepper. Bring to a boil. Lower the heat and add in the mushrooms.
  2. Transfer the pan to the oven and bake uncovered for 40-45 minutes or until the vegetables are tender. Sprinkle with parsley.

Choices/Exchanges: 1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat

From The Diabetes Comfort Food Cookbook by Robyn Webb, MS

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