Curried Pork And Sweet Potato Stew
|Plain low fat yogurt||1 1⁄2 Cup (24 tbs)|
|Maple syrup||1 Teaspoon|
|Coconut extract||1⁄4 Teaspoon|
|Olive oil||2 Teaspoon, divided|
|Lean boneless pork loin||3⁄4 Pound, cut into 3/4-inch cubes|
|Dark sesame oil||1⁄2 Teaspoon|
|Peeled cubed sweet potato||4 Cup (64 tbs) (1 Inch)|
|Diced onion||1 Cup (16 tbs)|
|Diced red bell pepper||1 Cup (16 tbs)|
|Diced green bell pepper||1 Cup (16 tbs)|
|Garlic||1 Clove (5 gm), crushed|
|Curry powder||1 Tablespoon|
|Low salt canned chicken broth||1 1⁄2 Cup (24 tbs), canned|
|No salt added tomato sauce||1⁄4 Cup (4 tbs)|
|Lemon juice||1 Tablespoon|
|Garam masala||1 Teaspoon|
|Ground red pepper||1⁄4 Teaspoon|
|Hot cooked rice||2 Cup (32 tbs) (Cooked Without Salt / Fat)|
|Chopped parsley||1 Tablespoon|
Place a colander in a 2-quart glass measure or medium bowl.
Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over outside edges.
Spoon yogurt into colander.
Cover yogurt loosely with plastic wrap; refrigerate 12 hours.
Spoon yogurt cheese into a bowl; discard liquid.
Add maple syrup and 1/4 teaspoon coconut extract to yogurt cheese; stir well, and set aside.
Preheat oven to 350°.
Heat 1 teaspoon olive oil in a large ovenproof Dutch oven over medium-high heat until hot.
Add pork, browning well on all sides.
Remove pork from pan, and set aside.
Heat the remaining 1 teaspoon olive oil and the sesame oil in pan over medium-high heat until hot.
Add sweet potato and next 4 ingredients; saute 2 minutes.
Add curry powder; saute 3 minutes.
Return pork to pan, and stir in broth, tomato sauce, and bay leaf.
Bring to a boil; remove from heat, and cover.
Bake at 350° for 40 minutes.
Strain pork mixture through a colander into a bowl.
Discard bay leaf.
Return broth mixture to pan; set pork mixture aside.
Combine cornstarch and water in a bowl; stir well.
Add cornstarch mixture, lemon juice, garam masala, salt, and ground red pepper to pan; bring to a boil, and cook 1 minute, stirring constantly.
Add one-fourth of broth mixture to yogurt cheese mixture; stir constantly with a whisk.
Add yogurt cheese mixture to pan.
Return pork mixture to pan; cook over medium heat until heated (do not boil).
Remove from heat; stir in 1/4 teaspoon coconut extract.
Serving size: Complete recipe
Calories 2223 Calories from Fat 399
% Daily Value*
Total Fat 45 g68.9%
Saturated Fat 13.5 g67.4%
Trans Fat 0 g
Cholesterol 221 mg73.7%
Sodium 1538.3 mg64.1%
Total Carbohydrates 330 g110.1%
Dietary Fiber 34.7 g138.7%
Sugars 72.9 g
Protein 126 g251.6%
Vitamin A 1854.9% Vitamin C 615.1%
Calcium 113.2% Iron 119.5%
*Based on a 2000 Calorie diet