Creole Stew with Pork

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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)
1 serving contains
(Percentage of daily recommendation)
Calories309 kcal(15 %)
Protein18.2 g(19 %)
Fat15.5 g(13 %)
Carbohydrates28 g(19 %)

Ingredients

for
4
Ingredients
1 each red and green Bell pepper
1 onion
1-2 garlic
1 small, red chile pepper
4 tablespoons 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
How healthy are the main ingredients?
oniongarlicolive oiltomato

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.