Pork and vegetable stew with cornmeal dumplings

5 Servings

Ingredients

Quantity Ingredient
12 ounces Boneless pork top loin, trimmed of fat
2 teaspoons Canola oil
2 mediums Onions, cut in thin wedges
1 Clove garlic, minced
4 cups Beef broth
1 teaspoon Dried marjoram
½ teaspoon Dried thyme
¼ teaspoon Ground black pepper
2 cups Sweet potatoes, peeled and cubed
2 cups Frozen peas
3 tablespoons Flour, unbleached
3 tablespoons Cold water
¼ cup Flour, unbleached
¼ cup Cornmeal
1 tablespoon Minced fresh parsley
¾ teaspoon Baking powder
⅛ teaspoon Dried marjoram
3 tablespoons Skim milk
1 tablespoon Canola oil

Directions

DUMPLINGS

For the Stew: Cut the pork into 1" pieces. Spray an unheated 4-quart dutch oven with nonstick cooking spray. Add the oil and swirl to coat the bottom.

Heat over medium-high heat. Add the pork, onions and garlic. Cook and stir until the meat is well browned. Stir in the stock or broth, marjoram, thyme, and pepper. Cover and bring to a boil then reduce the heat and simmer about 30 minutes or until the meat is tender. Stir in the sweet potatoes. Cover and simmer for 20 minutes. Stir in the peas. Cover and simmer about 5 minutes more or until the vegetables are just tender. In a small bowl, combine the flour and water. Stir into the pork mixture. Cook and stir over medium heat until the mixture thickens and begins to boil.

Cook and stir for 1 minute more.

For the Dumplings: While the stew is cooking, in a small bowl, stir together the flour, cornmeal, parsley, baking powder and marjoram. In another small bowl, stir together the milk and oil. Add to the flour mixture and stir with a fork just until all the flour is moistened. Spoon the cornmeal mixture into 5 mounds on top of the stew. Reduce the heat, cover and simmer for 10-12 minutes, or until dumplings are no longer doughy in the center. Per serving: 344 Calories; 10g Fat (27% calories from fat); 27g Protein; 36g Carbohydrate; 32mg Cholesterol; 1626mg Sodium Recipe by: Prevention's Stop Dieting and Lose Weight Posted to EAT-L Digest 16 Apr 97 by Betsy Burtis <ebburtis@...> on Apr 17, 1997

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