Name: Spiced Pork and Apple Stew
Yield: 8 servings
Ingredients: 1 teaspoon canola oil; 1 1/4 pounds lean cubed pork stew meat; 1 medium sweet onion, cut into 1/2-inch-thick slices; 2 cloves garlic, minced; 1 can (28 ounces) crushed tomatoes; 1 cup reduced-sodium chicken broth; 2 tablespoons spicy brown mustard; 1 tablespoon brown sugar; 2 teaspoons ground cinnamon; 1 teaspoon ground cumin; 1/4 teaspoon salt; 2 large or 3 small red or white potatoes, cut into 1-inch pieces (about 3 cups); 1 1/2 cups baby carrots; 2 small cooking apples, cored and cubed; 2 tablespoons chopped fresh Italian parsley (optional)

Spiced Pork and Apple Stew

Pack all your favorite fall flavors into one dish with this savory stew! Juicy pork and apples combine with cinnamon and assorted veggies for a filling homemade dish to warm you up on those chilly autumn evenings.

Learn about apples in "The Health Benefits of Apples."

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Ingredients

1 teaspoon canola oil
1 1/4 pounds lean cubed pork stew meat
1 medium sweet onion, cut into 1/2-inch-thick slices
2 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 cup reduced-sodium chicken broth
2 tablespoons spicy brown mustard
1 tablespoon brown sugar
2 teaspoons ground cinnamon
1 teaspoon ground cumin
1/4 teaspoon salt
2 large or 3 small red or white potatoes, cut into 1-inch pieces (about 3 cups)
1 1/2 cups baby carrots
2 small cooking apples, cored and cubed
2 tablespoons chopped fresh Italian parsley (optional)

Directions

Yield:
8 servings

Serving size:
1 cup

1. Heat oil in nonstick Dutch oven over medium-high heat. Brown pork in batches. Add onion and garlic. Reduce heat to medium. Cover; cook 5 minutes, stirring occasionally.

2. Stir in tomatoes, broth, mustard, brown sugar, cinnamon, cumin, and salt. Bring to a boil. Reduce heat to medium-low; cover and simmer 30 minutes.

3. Stir in potatoes, carrots, and apples; simmer, covered, 45 minutes, or until pork and vegetables are tender. Ladle into soup bowls. Sprinkle with parsley, if desired.

Calories: 209 calories, Carbohydrates: 25 g, Protein: 19 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 36 mg, Sodium: 427 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 2 Meat.