Pork Stew with Pumpkin

Dairy Free
Health score
49%
Pork Stew with Pumpkin
45 min.
6
399kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 1.5 pounds pork loin boneless trimmed cut into 1/2-inch pieces
  • 28 ounce canned tomatoes diced undrained canned
  • 0.8 cup celery finely chopped
  • cups extra wide egg noodles cooked uncooked
  • 10 ounce whole-kernel corn frozen
  • teaspoons rubbed sage dried
  • 14.5 ounce less-sodium chicken broth fat-free canned
  • tablespoons flat-leaf parsley fresh chopped
  • tablespoon olive oil 
  • cup onion finely chopped
  • teaspoons orange rind grated
  • cups pumpkin fresh cubed peeled ()
  • cup bell pepper red finely chopped
  • teaspoon salt 

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over high heat.
  2. Add pork; cook 4 minutes or until browned, stirring occasionally.
  3. Add onion, bell pepper, and celery; cook for 2 minutes, stirring occasionally. Stir in sage, salt, black pepper, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in pumpkin and corn; bring to a boil. Cover, reduce heat, and simmer 1 hour or until pumpkin is tender. Stir in grated rind.
  4. Serve over noodles; sprinkle with parsley.

Nutrition Facts

Calories399kcal
Protein33.19%
Fat21.62%
Carbs45.19%

Properties

Glycemic Index
52.5
Glycemic Load
16.61
Inflammation Score
-10
Nutrition Score
37.087391210639%

Flavonoids

Apigenin
8.98mg
Luteolin
1.6mg
Isorhamnetin
1.34mg
Kaempferol
0.27mg
Myricetin
0.6mg
Quercetin
5.53mg

Nutrients percent of daily need

Calories:399.05kcal
19.95%
Fat:9.9g
15.23%
Saturated Fat:2.32g
14.52%
Carbohydrates:46.56g
15.52%
Net Carbohydrates:40.32g
14.66%
Sugar:12.85g
14.28%
Cholesterol:94.64mg
31.55%
Sodium:1014.13mg
44.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.19g
68.39%
Vitamin A:8083.28IU
161.67%
Vitamin K:80.73µg
76.89%
Selenium:53.58µg
76.54%
Vitamin C:60.28mg
73.06%
Vitamin B6:1.29mg
64.27%
Vitamin B3:10.15mg
50.73%
Vitamin B1:0.72mg
47.97%
Phosphorus:441.55mg
44.16%
Manganese:0.76mg
38.25%
Potassium:1338.4mg
38.24%
Vitamin B2:0.48mg
28.16%
Copper:0.54mg
27.07%
Fiber:6.24g
24.96%
Magnesium:98.47mg
24.62%
Vitamin E:3.6mg
24.02%
Zinc:3.5mg
23.36%
Iron:4.14mg
22.99%
Vitamin B5:2.07mg
20.68%
Folate:80.77µg
20.19%
Vitamin B12:0.79µg
13.12%
Calcium:101.72mg
10.17%
Vitamin D:0.53µg
3.56%
Source:My Recipes