Ingredients

low-calorie cooking oil spray
500 g (1 lb) lean pork, cubed
1 onion, chopped
125 g (4 oz) closed-cap mushrooms, sliced
450 ml (4 pint) chicken stock
2 tablespoons tomato purée
2 tablespoons soy sauce
4 teaspoon chilli powder
½ teaspoon ground allspice
4 teaspoon ground cinnamon
1 teaspoon granular sweetener
150 g (5 oz) carrots, thinly sliced
2 celery sticks, thickly sliced
375 g (12 oz) sweet potato, cut into 2.5 cm (1 inch) chunks
125 g (4 oz) curly kale, shredded

Instructions

1.Preheat the sloww cooker if necessary. Spray a large frying pan with a little low-calorie cooking oil spray and place over a high heat until hot.
2. Add the pork a few pieces at a time until all the pork is in the pan and cook for 3 minutes, stirring. Add the onion and cook for a further 2-3 minutes until the pork is golden.
3.Stir in the mushrooms, then add the stock, tomato purée and soy sauce. Add the chilli powder, allspice, cinnamon and sweetener, season to taste and bring to the boil, stirring.
4.Place the carrots, celery and sweet potato in the slow cooker pot, then pour over the pork and sauce.
5. Press the meat into the liquid, cover and cook on low for 8-9 hours until the pork is tender. Stir the stew, then add the kale.
6. Cover again and cook on high for 15 minutes, then spoon into bowls and serve immediately.
7.FOR FRAGRANT SAUSAGE & SWEET POTATO STEW, place 500 g (1 l6) reduced-fat pork sausages under a preheated hot grill until browned but not cooked through. Transfer to the slow cooker pot.
8.Continue with the recipe above, omitting the pork.

Leave a Reply

Your email address will not be published.