Maple Pork-and-Vegetable Stew

Gluten Free
Dairy Free
Very Healthy
Health score
76%
Maple Pork-and-Vegetable Stew
45 min.
8
427kcal

Suggestions


Welcome to a delightful culinary adventure with our Maple Pork-and-Vegetable Stew! This hearty dish promises to delight your taste buds while providing a wholesome, healthy meal for the whole family. With a health score of 76, you can indulge in this delicious comfort food without guilt, as it's both gluten-free and dairy-free, making it a perfect choice for those with dietary restrictions.

Imagine tender, succulent pieces of pork loin simmering alongside vibrant vegetables, all infused with the warm sweetness of maple syrup and a hint of tang from the Dijon mustard and red wine vinegar. This gorgeous stew is not just about flavor; it also brings the best of wholesome ingredients together, including loaded vegetables and low-sodium chicken broth, ensuring each bite is packed with nourishment.

In just 45 minutes, you can whip up this delectable main course that serves eight, making it ideal for family gatherings or meal prepping for the week ahead. Pair it with hot, cooked brown rice to soak up all those amazing flavors. Your family will not only enjoy a comforting meal, but you will also feel great serving them this nutritious dish that highlights quality ingredients. So roll up your sleeves and get ready to impress at the dinner table with this easy-to-make Maple Pork-and-Vegetable Stew!

Ingredients

  • 12 ounce beer 
  • 0.3 teaspoon pepper black
  • 1.8 cups carrots diagonally sliced ()
  • cups brown rice hot cooked
  • tablespoons cornstarch 
  • tablespoon dijon mustard country-style
  • teaspoon rubbed sage dried
  • 16 ounce less-sodium chicken broth fat-free canned
  • tablespoons maple syrup 
  • ounce mushrooms quartered
  • tablespoon olive oil 
  • cups onion diced
  • 1.5 pound boned pork loin roast cut into 1-inch cubes
  • 0.8 cup bell pepper diced red
  • tablespoon red wine vinegar 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add half of the pork; saut 5 minutes or until browned.
  3. Remove from pan.
  4. Add remaining pork; saut 5 minutes or until browned.
  5. Remove from pan.
  6. Add onion and mushrooms to pan; saut 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.
  7. Combine cornstarch, vinegar, and mustard in a small bowl, and stir with a whisk.
  8. Add to pork mixture, and bring to a boil. Cook 3 minutes, stirring frequently.
  9. Serve with rice.
  10. Garnish with sage sprigs, if desired.

Nutrition Facts

Calories427kcal
Protein25.1%
Fat15.78%
Carbs59.12%

Properties

Glycemic Index
41.38
Glycemic Load
26.05
Inflammation Score
-10
Nutrition Score
28.929130471271%

Flavonoids

Catechin
0.16mg
Epicatechin
0.03mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
2mg
Kaempferol
0.67mg
Myricetin
0.03mg
Quercetin
8.22mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:426.85kcal
21.34%
Fat:7.23g
11.13%
Saturated Fat:1.68g
10.5%
Carbohydrates:60.96g
20.32%
Net Carbohydrates:55.29g
20.11%
Sugar:7.28g
8.09%
Cholesterol:53.58mg
17.86%
Sodium:394.25mg
17.14%
Alcohol:1.66g
100%
Alcohol %:0.42%
100%
Protein:25.88g
51.75%
Manganese:2.41mg
120.43%
Vitamin A:5118.25IU
102.37%
Vitamin B6:1.12mg
55.94%
Vitamin B3:9.51mg
47.56%
Vitamin B1:0.66mg
43.74%
Selenium:28.64µg
40.91%
Phosphorus:405.66mg
40.57%
Magnesium:124.87mg
31.22%
Vitamin C:23.11mg
28.01%
Vitamin B2:0.42mg
24.87%
Fiber:5.67g
22.68%
Potassium:784.1mg
22.4%
Vitamin B5:2.08mg
20.84%
Zinc:3.12mg
20.82%
Copper:0.34mg
17.22%
Iron:2.02mg
11.24%
Vitamin B12:0.57µg
9.45%
Folate:35.26µg
8.81%
Vitamin K:5.94µg
5.66%
Calcium:55.32mg
5.53%
Vitamin E:0.79mg
5.25%
Vitamin D:0.4µg
2.65%
Source:My Recipes