Hello Everyone,
Let's see if we can start off the New Year on a healthier note. It’s winter, and baby, it’s cold outside, so I want something hearty to warm me from inside out. But since I'm also trying to eat better, I don’t want to ruin my diet by diving into a cream-laden casserole.
A lean stew is just the thing we need. Instead of being heavy, it’s hearty and loaded with veggies, lean protein and warm seasonings. First, we start with a pork tenderloin, sear it for maximum flavor, then simmer it in a flavorful broth. Then once the pork is tender, we shred it for a pulled pork effect, and add in those filling and nutritious vegetables.
Sweet potatoes load on the fiber and vitamin A, while the cabbage packs even more fiber, as well as vitamins. By the time you throw in the leeks, onion and celery, you’ve got a super healthy and satisfying stew. To top the whole thing off, you can also add a dollop of calcium-rich yogurt topping, to add just a little touch of tangy creaminess.
German Pork Stew
1 pound pork tenderloin, trimmed of fat
1 teaspoon olive oil
1 medium yellow onion, diced
2 leeks, white parts only, sliced
2 teaspoons caraway seeds, crushed
1 teaspoon fennel seeds, crushed
1/4 teaspoon celery seeds
1 tablespoon Dijon mustard
1 teaspoon ground black pepper
Zest and juice of 1 orange
1 quart low-sodium chicken broth
1 large sweet potato, peeled and diced
1 1/2 cups shredded cabbage
2 stalks celery, diced
Salt, to taste
1/2 cup fat-free plain Greek-style yogurt
2 tablespoons ketchup
2 tablespoons sweet pickle relish
Chopped fresh dill, to garnish
Cut the tenderloin into slices 1 inches thick. In a bowl, toss the sliced pork with the olive oil.
Heat a large saucepan over medium-high. Add the pork and brown, about 2 to 3 minutes per side. It does not need to cook through. Add the onion and leek and continue to cook until the vegetables soften and begin to brown, about 5 to 6 minutes.
Add the caraway seeds, fennel seeds, celery seeds, mustard, black pepper, orange zest, orange juice and chicken broth. Bring to a boil, cover and reduce heat to maintain a simmer. Cook until the pork is very tender, 15 to 20 minutes.
When the pork is tender, use a slotted spoon to remove the meat from the liquid. Using 2 forks, shred the pork to bite-size chunks, then return it to the pot. Add the sweet potato, cabbage and celery. Continue to simmer until the vegetables are tender, about 15 minutes. Season with salt.
In a small bowl, stir together the yogurt, ketchup and relish. Serve the stew topped with a dollop of the yogurt mixture and a sprinkling of fresh dill. Serves 6.
Note: Nutrition information per serving: 180 calories; 25 calories from fat; 3 g fat (1 g saturated; 0 g trans fats); 50 mg cholesterol; 19 g carbohydrate; 20 g protein; 3 g fiber; 280 mg sodium.
Wishing You All A Happy & Healthy New Year,
Phil