Richly flavoured stews develop flavour as they sit in the refrigerator, making them perfect to reheat later in the week. Serve with boiled potatoes, or steamed rice and vegetable medley.
- Portion size 8 servings
- Credits : Canadian Living Magazine: September 2007
Ingredients
Method
Toss pork with 1 tbsp (15 mL) of the flour. In Dutch oven, heat half of the oil over medium-high heat; brown pork, in batches and adding more oil as needed. Remove to plate.In same Dutch oven, heat remaining oil. Fry onions, carrots, celery, garlic, thyme, salt and pepper, stirring occasionally, until softened, about 5 minutes.
Add stock, wine, bay leaf and 1-1/2 cups (375 mL) water; return pork and any accumulated juices to pan. Bring to boil; reduce heat, cover and simmer, stirring occasionally, for about 45 minutes or until meat is tender. Discard bay leaf.
Whisk together mustard, remaining flour and 2 tbsp (25 mL) water; stir into stew and simmer until thickened, 3 minutes. Stir in peas and parsley; heat through, 3 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, in shallow container until cold. Cover and refrigerate for up to 3 days. Or freeze for up to 1 month; thaw in refrigerator.)
Nutritional facts Per serving: about
- Sodium 480 mg
- Protein 37 g
- Calories 315.0
- Total fat 13 g
- Cholesterol 109 mg
- Saturated fat 3 g
- Total carbohydrate 11 g
%RDI
- Iron 23.0
- Folate 15.0
- Calcium 5.0
- Vitamin A 69.0
- Vitamin C 12.0
