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Pumpkin-Pork Stew

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Pumpkin-Pork Stew
  • Prep Time 60 min
  • Total Time 1 hr 25 min
  • Servings 6
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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)

Directions

  • 1 In 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.
  • 2 In 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.
  • 3 Stir 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.
  • 4 Stir 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.
Tips  

Substitute ready-to-eat baby carrots for the squash and bite-size fresh broccoli florets for the beans except—add the carrots to the stew and cook 5 minutes; add the broccoli with the bell pepper and cook about 5 minutes longer or until the carrots and broccoli are crisp-tender.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
140
)
Daily Value
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
1
*Percent Daily Values are based on a 2,000 calorie diet.
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