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Back to Proteins
Back to From the Garden
This cooks in about 1 hour on the stove but can also be done in the crock pot but do not add the green peppers until
about 30 to 45 minutes before serving.
The sodium content listed in the nutrition analysis is for a recipe made with salted chicken broth. If prepared
with sodium free broth the value should be about 100 mg
Ingredients:
2 Tbsp olive oil
1 onion, peeled and chopped
1 or more cloves garlic, chopped
1 pork tenderloin, 2 to 3 pounds, cut into 1 inch chunks
1 Tbsp tomato paste
2 cups chicken broth (sodium free chicken bouillon dissolved in water)
4 sweet potatoes, scrubbed but not peeled, cut into chunks
1 or more green peppers, seeded and chunked
1/2 tsp ground allspice
about 2 Tbsp flour as thickener
dash hot pepper sauce
Procedure:
Heat olive oil in a large deep pan. Add onion and garlic and cook about 3 minutes over medium heat. Increase
heat to medium high and add meat chunks, browning on all sides and stirring as needed. Add tomato paste, allspice and
about half of the chicken broth, season with pepper if desired. Add flour to the remaining chicken broth, stirring to
break up lumps and add to the pot. Bring to a boil, add sweet potato chunks, cover loosely and simmer for about 20 minutes
and sweet potatoes are almost tender. Add green pepper chunks and cook about 10 minutes longer, adding hot sauce just
before serving, if desired.
Variations
Replace tomato paste with 2 cups of undrained canned tomatoes, and use only 1 cup of chicken broth
Crumbled oregano and/or cilantro may also be added
Serving Size: one sixth of recipe is approx;
287 calories, 9.9 g fat (2.4 g saturated), 33.5 g protein, 15.9 g carbohydrate, 96 mg cholesterol, 349 mg sodium, 2.3
g dietary fiber
Diabetic Exchanges - 1 bread/starch, 4 lean meat, 2 fat
6 servings
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