Sweet Potato Pork Stew

Dairy Free
Health score
17%
Sweet Potato Pork Stew
75 min.
8
479kcal

Suggestions

This hearty stew is perfect for a cozy night in. With tender chunks of fatty pork and sweet potatoes, it's a delicious and satisfying meal. The pork is coated in a mouthwatering mixture of Dijon mustard, flour, and brown sugar, giving it a delightful sweetness that pairs perfectly with the savory flavors of garlic and onion. Simmered to perfection in a Dutch oven, this stew is comfort food at its finest. The best part? It's dairy-free, making it an inclusive dish for all to enjoy. This stew is a complete meal in itself, but feel free to serve it with some crusty bread to soak up all the delicious juices. Impress your family and friends with this flavorful and comforting stew—it's sure to become a new favorite!
Not only is this stew delicious, but it's also packed with nutrients. With a good source of protein and a range of vitamins and minerals, it's a meal that will leave you feeling satisfied and nourished. The sweet potatoes add a boost of vitamin A, while the pork contributes to your daily intake of B vitamins and zinc. This stew is also a good source of fiber, which is essential for a healthy gut. Indulge in a bowl of this stew, and you'll be treated to a flavorful and nutritious experience.

Ingredients

  • pounds fatty pork boneless trimmed cut into 1-inch cubes
  • tablespoons dijon mustard 
  • 0.5 cup flour all-purpose
  • tablespoons brown sugar 
  • tablespoons brown sugar 
  • tablespoons canola oil 
  •  garlic clove minced
  • 2.3 cups chicken broth 
  • small onion quartered
  • medium sweet potatoes and into cubed peeled
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.3 cup parsley fresh minced

Equipment

  • bowl
  • frying pan
  • ziploc bags
  • dutch oven

Directions

  1. In a large bowl, toss pork with mustard until lightly coated. In a large resealable plastic bag, combine flour and brown sugar; add pork and shake to coat.
  2. In a Dutch oven over medium-high heat, brown pork in oil.
  3. Add garlic; cook 1 minute longer.
  4. Add broth; bring to a boil. Scrape bottom of skillet to loosen any browned bits. Reduce heat; cover and simmer for 30 minutes or until pork is no longer pink.
  5. Add the onions, sweet potatoes, salt and pepper; cover and simmer 30 minutes more or until the pork and potatoes are tender. Stir in parsley.

Nutrition Facts

Calories479kcal
Protein18.43%
Fat56.09%
Carbs25.48%

Properties

Glycemic Index
35.75
Glycemic Load
10.76
Inflammation Score
-10
Nutrition Score
22.318695652174%

Flavonoids

Apigenin
4.05mg
Luteolin
0.04mg
Isorhamnetin
1.75mg
Kaempferol
0.26mg
Myricetin
0.32mg
Quercetin
7.13mg

Nutrients percent of daily need

Calories:479.37kcal
23.97%
Fat:29.77g
45.81%
Saturated Fat:9.37g
58.59%
Carbohydrates:30.43g
10.14%
Net Carbohydrates:27.6g
10.04%
Sugar:13g
14.44%
Cholesterol:83.02mg
27.67%
Sodium:561.35mg
24.41%
Protein:22.02g
44.04%
Vitamin A:8188.02IU
163.76%
Vitamin B1:0.98mg
65.32%
Selenium:33.46µg
47.81%
Vitamin K:35.87µg
34.16%
Vitamin B6:0.62mg
30.83%
Vitamin B3:5.96mg
29.79%
Phosphorus:255.1mg
25.51%
Vitamin B2:0.4mg
23.29%
Zinc:2.9mg
19.3%
Potassium:622.32mg
17.78%
Manganese:0.34mg
17.01%
Vitamin B12:0.81µg
13.46%
Vitamin B5:1.33mg
13.35%
Iron:2.12mg
11.76%
Magnesium:46.32mg
11.58%
Fiber:2.84g
11.35%
Copper:0.19mg
9.29%
Vitamin C:7.49mg
9.08%
Folate:36.2µg
9.05%
Vitamin E:1.14mg
7.6%
Calcium:60.11mg
6.01%
70 min.
4
610kcal
30 min.
7
140kcal
25 min.
24
188kcal
35 min.
4
201kcal
30 min.
18
196kcal