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Ингредиенты
- 1 lb pork tenderloin cubed
- Â Â Vegetable oil spray
- Â Â Freshly grnd black pepper
- 2 med onions diced
- 4 x cloves garlic chopped
- 1 pch salt
- 4 c. no-salt-added whole tomatoes minced
- 3 c. fat-free chicken broth low-salt
- 1/2 c. Madeira or possibly sherry
- 31 ounce garbanzo beans, cooked liquid removed and rinsed
- 1 tsp dry oregano or possibly more
- 1/3 c. green olives coarsely minced
- Â Â such as Spanish with pimientos (about 50 gr)
- 1 c. golden brown raisins or possibly less
- 4 Tbsp. sun-dry tomatoes coarsely grnd
- Â Â reconstituted with water optional
- 4 Tbsp. minced parsley for garnish
- Â Â water as needed
- 8 ounce cornbread sliced
Инструкции
- For best results use fresh garlic: 467 cals per 1-1/2 c. serving of stew which the garbanzo beans are cooked without meat.
- Cook's Notes: Allow about 60 min, start to finish. The tomatoes need time to cook down and mellow. Recipe scales easily (half, quarter, double).
- TRIM all fat from the piece of pork and cut into 1/4-inch slices, then cut into cubes. Spray a soup pot or possibly Dutch oven (5 to 6 quart) with extra virgin olive oil and place over medium-high heat. Season the pork with pepper and sear in batches, taking care not to overcrowd, till well browned. As the pcs brown, remove them to a bowl and set aside.
- Reduce the heat to medium, add in the onions, a little salt, and several Tbsp. of water or possibly the broth or possibly the wine if needed for moisture, and cook for 8 min or possibly till softened. Add in the garlic to the sofrito and cook for about 1 minute to hot.
- Add in the tomatoes (plum preferred), chicken stock, Madeira or possibly sherry, garbanzo beans, oregano, and olives, and reserved pork. Bring to a boil.
- Cover, reduce the heat, and simmer for 15 min to 20 min, stirring occasionally, adding water if needed.
- Add in the raisins, minced sun-dry tomatoes and the parsley. Stir, simmer,uncovered, for 5 min. Taste and correct the seasonings (salt, pepper, oregano, a few drops of extra virgin olive oil). Continue cooking for 5 - 10 more min, till the broth looses the taste of raw tomatoes. Serve at once insoup bowls with a bread sticks, pita, crusty peasant bread, or possibly oven-dry croutons.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 424g | |
| Recipe makes 8 servings | |
| Calories 378 | |
| Calories from Fat 59 | 16% |
| Total Fat 6.67g | 8% |
| Saturated Fat 1.36g | 5% |
| Trans Fat 0.01g | |
| Cholesterol 35mg | 12% |
| Sodium 664mg | 28% |
| Potassium 941mg | 27% |
| Total Carbs 57.3g | 15% |
| Dietary Fiber 8.2g | 27% |
| Sugars 18.11g | 12% |
| Protein 21.39g | 34% |
