Hong Kong Pork Stew
|Boneless pork shoulder||2 Pound, cubed|
|Canned pineapple chunks||13 1⁄4 Ounce|
|Firmly packed brown sugar||1⁄4 Cup (4 tbs)|
|Instant chicken broth/Teaspoon instant chicken broth||1 Cup (16 tbs)|
|Light molasses||1⁄4 Cup (4 tbs)|
|Vinegar||1⁄4 Cup (4 tbs)|
|Sweet potatoes||1 Pound|
|Firm tomatoes||2 , cut in eights|
|Green pepper||1 , halved seeded and cut in 1-inch squares|
1 Trim excess fat from pork; place in an electric slow cooker; season with salt, ginger and pepper.
2 Drain syrup from pineapple, adding water to syrup to make 1 1/2 cups; reserve pineapple chunks.
Add syrup mixture to pork; stir in sugar, instant broth, molasses and vinegar; cover.
3 Cook on low (190Â° to 200Â°) 8 hours, or on high (290Â° to 300Â°) 4 hours.
4 Turn heat control to high (290Â° to 300Â°).
Combine cornstarch and 1/4 cup cold water in a cup; stir into pork mixture until well-blended.
5 Add sweet potatoes, tomatoes, pineapple chunks and green pepper; cover; simmer 20 minutes longer.
Calories 465 Calories from Fat 148
% Daily Value*
Total Fat 16 g24.9%
Saturated Fat 5 g24.8%
Trans Fat 0.1 g
Cholesterol 70.3 mg23.4%
Sodium 795.6 mg33.2%
Total Carbohydrates 58 g19.3%
Dietary Fiber 2.8 g11.3%
Sugars 25.3 g
Protein 21 g42.2%
Vitamin A 175.6% Vitamin C 33.9%
Calcium 14.8% Iron 13%
*Based on a 2000 Calorie diet