Slow Cooker Pork Stew over 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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: one serving: 1 cup
412
칼로리
30g
단백질
57g
탄수화물
7g
지방
6g
식이섬유
20g
당류
280mg
나트륨
포화지방 2 g · 콜레스테롤 64 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · MyPlate National Strategic Partners The Grain Chain
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