Cooking at Home - Slow Cooker Pork Stew over Brown Rice

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Published Sunday, August 9, 2020

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PICT RECIPE slow cooker pork stew - USDA
Slow Cooker Pork Stew. Courtesy USDA

  • Makes: 8 Servings
  • Prep Time: 15 minutes

Apple juice and dried fruit add a touch of sweetness to this stew. This dish can be put together in minutes and then left to simmer in your slow cooker. Served over brown rice, it's a great comfort food to have waiting at the end of a long day. The crushed cereal acts as a thickener and adds a nutty flavor to the stew. Try substituting dried apricots or cranberries for the cherries as desired.

Ingredients

  • 2 pounds lean pork stew meat
  • 3 cups baby carrots
  • 1 large onion, sliced
  • 1 1/2 teaspoons dried thyme leaves
  • 1/2 teaspoon coarse ground black pepper
  • 1/4 teaspoon salt
  • 1 clove garlic, minced
  • 1 1/2 cups complete bran and wheat flakes ready-to-eat cereal (crushed to 3/4 cup)
  • 1 cup dried tart cherries
  • 3/4 cup 100% apple juice or apple cider
  • 4 cups hot cooked brown rice

Directions

  1. Trim fat from pork.
  2. Spray large pan with non-stick cooking spray. Cook half of the pork at a time until browned.
  3. In a 4-6 quart crockery cooker layer carrots, onion, thyme, pepper, salt and garlic. Sprinkle with cereal and cherries. 
  4. Top with pork and pour apple juice or cider over contents in the cooker. 
  5. Cover and cook on low setting for 7-8 hours or on high setting for 3 1/2 to 4 hours. 
  6. Prepare the brown rice according to package directions toward the end of the stew cooking time. (Brown rice typically takes about 40-45 minutes to cook). 
  7. Stir pork mixture and serve over 1/2 cup brown rice.

Source: The "Grain Chain"

Nutrition Information

Serving Size: one serving: 1 cup

Nutrients

Amount

Total Calories

360

Total Fat

5 g

Saturated Fat

2 g

Cholesterol

54 mg

Sodium

139 mg

Carbohydrates

50 g

Dietary Fiber

6 g

Total Sugars

19 g

Added Sugars included

12 g

Protein

27 g

Vitamin D

1 mcg

Calcium

89 mg

Iron

2 mg

Potassium

658 mg

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