عشاءمتوسط

Slow Cooker Pork Stew over Brown Rice

Name: Slow Cooker Pork Stew over Brown Rice
Prep time: 15 min
Total time: 15 min
Yield: 8
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; 1 cup dried tart cherries; 3/4 cup 100% apple juice or apple cider; 4 cups hot cooked brown rice

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.

15 min8 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: one serving: 1 cup

412

سعرات حرارية

30g

بروتين

57g

كربوهيدرات

دهون

ألياف

20g

سكر

280mg

صوديوم

دهون مشبعة 2 g · كوليسترول 64 mg

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المكونات

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

التعليمات

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 to 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 for 7 to 8 hours or on high 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 to 45 minutes to cook.)
7
Stir pork mixture and serve over 1/2 cup brown rice.

المصدر: USDA MyPlate Kitchen · MyPlate National Strategic Partners The Grain Chain

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