Creole Stew with Pork
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Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
309
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
more nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calories | 309 kcal | (15 %) | ||
| Protein | 18.2 g | (19 %) | ||
| Fat | 15.5 g | (13 %) | ||
| Carbohydrates | 28 g | (19 %) |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 each red and green Bell pepper
- 1 onion
- 1-2 garlic cloves
- 1 small, red chili pepper
- 4 Tbsps olive oil
- 120 grams Brown rice
- 300 milliliters Instant vegetable broth
- 1 can peeled Tomatoes
- 125 grams Corn kernel
- Salt peppers
- 250 grams Pork tenderloin
- cilantro
Preparation steps
1.
Quarter bell peppers, remove seeds and ribs and cut into pieces. Peel and dice onion and garlic. Rinse and halve chile pepper, remove seeds and ribs, chop finely. Heat 2 tablespoons of olive oil in a saucepan and saute onion and garlic until golden. Add bell peppers, chile pepper, rice and broth. Simmer, covered, for about 15 minutes. Add tomatoes and corn and cook for another 10 minutes. Season with salt and pepper.
2.
Season pork with salt and pepper. Heat remaining olive oil in a nonstick skillet and sear pork on all sides. Add a dash of water to the pan and cook pork tenderloin for 15-20 minutes more.
3.
Rinse cilantro, shake dry, chop coarsely and stir into the stew, season to taste. Slice pork. Arrange meat and stew on plates nad serve.
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