Maple Pork-and-Vegetable Stew

Yield: 8 servings (serving size: 1 cup stew and 1 cup rice)
Source: Cooking Light, March 2000
Comments from a PA Kitchen: I loved it, loved it. I made the night before except for the cornstarch step, which I did when I got home from work the night we ate it. I halved the recipe, so I used 3/4 lb of boneless pork loin chops cut into small bites instead of a roast. I used a brown beer, but not a malty one--medium bodied, a little bolder than an amber. I simmered it for a little over an hour and a lot of the liquid cooked out of it, though. Next time, I'll simmer it covered. I will definitely make this one again! (And by some miraculous act of god, even my 3 year old liked it!!)


1 tablespoon olive oil
1 (1 1/2-pound) boned pork loin roast, cut into 1-inch cubes
2 cups diced onion
1 (8-ounce) package mushrooms, quartered
1 3/4 cups (1/8-inch) diagonally sliced carrot
3/4 cup diced red bell pepper
2 tablespoons maple syrup
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (16-ounce) can fat-free, less-sodium chicken broth
1 (12-ounce) bottle beer
2 tablespoons cornstarch
1 tablespoon red wine vinegar
1 tablespoon country-style Dijon mustard
8 cups hot cooked brown rice
Sage sprigs (optional)


  1. Heat oil in a large Dutch oven over medium-high heat. Add half of the pork; sauté 5 minutes or until browned. Remove from pan. Add remaining pork; sauté 5 minutes or until browned. Remove from pan.
  2. Add onion and mushrooms to pan; sauté 4 minutes. Return pork to pan; add carrot and next 7 ingredients (carrot though beer). Bring to a boil; reduce heat, and simmer 1 hour or until pork is tender.
  3. Combine cornstarch, vinegar, and mustard in a small bowl, and stir with a whisk. Add to pork mixture, and bring to a boil. Cook 3 minutes, stirring frequently. Serve with rice. Garnish with sage sprigs, if desired.


Healthy Units: 9 per serving
CALORIES 436 (21% from fat); FAT 10.3g (sat 2.9g,mono 4.9g,poly 1.6g); PROTEIN 24.9g; CHOLESTEROL 51mg; CALCIUM 50mg; SODIUM 328mg; FIBER 5.5g; IRON 2.4mg; CARBOHYDRATE 60.2g

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