Stews Up!

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By Stephanie La Leggia

There’s no need to sacrifice your health for comfort food!

You can’t go wrong with a protein-heavy, vegetable-based stew to keep you warm and healthy. Pork tenderloin not only has less fat than chicken breast, but it also has fewer calories, more protein, and is a good source of essential minerals like phosphorus and selenium, which help control enzyme activity and regulate your metabolism, respectively.

Nutritional information per serving:
Calories 182
Protein 23 g
Carbs 8 g
Fat 6 g

 

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INGREDIENTS:
1 tbsp – olive oil
1 lb – pork tenderloin, trimmed and cut into pieces
3⁄4 tsp – salt
1 – onion, chopped
2 – garlic cloves, minced
1 tsp – chili powder
2 – red or orange peppers, cut into pieces
2 – celery ribs, cut into pieces
1⁄2 cup – fresh coriander
1⁄2 cup – white wine
4 cups – reduced-sodium beef broth

Don’t be afraid to get creative! Try adding a cup of your favourite rice, whether it’s white, brown, or wild, or swap out your peppers and celery for some kale, bok choy, potatoes, or carrots.

DIRECTIONS:
1. Heat oil in a Dutch oven over medium-high heat. Add pork and sprinkle with salt. Stir and cook until no longer pink. Once cooked, transfer the meat to a plate.

2. With the juices still sizzling, add onions and stir. Once they begin to brown, add the garlic and chili powder.

3. After one minute, add the peppers, celery, and half of the coriander. Let sit, add white wine, and increase heat.

4. Stir and add broth. Once boiling, reduce to simmer, and stir.

5. Add the reserved pork, its juices, and the leftover coriander. Let simmer for five minutes before serving.

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