Pork tenderloin becomes an amazing treat in this hearty braised stew. It’s a fantastic meal for a cold winter night.
—NELLA PARKER HERSEY, MI
START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS
1 pound pork tenderloin, cut into 1-inch cubes
1/2 teaspoon salt
1/2 teaspoon pepper
5 tablespoons all-purpose flour, divided
1 tablespoon olive oil
1 package (16 ounces) frozen vegetables for stew
1 1/2 cups reduced-sodium chicken broth
2 garlic cloves, minced
2 teaspoons stone-ground mustard
1 teaspoon dried thyme
2 tablespoons water
1. Sprinkle pork with salt and pepper; add 3 tablespoons flour and toss to coat. In a large skillet, heat oil over medium heat. Brown pork. Drain if necessary. Stir in vegetables, broth, garlic, mustard and thyme. Bring to a boil. Reduce heat; simmer, covered, for 10-15 minutes or until pork and vegetables are tender.
2. In a small bowl, mix remaining flour and water until smooth; stir into stew. Return to a boil, stirring constantly; cook and stir 1-2 minutes or until stew is thickened.
Per 1 cup: 275 cal., 8g fat (2g sat. fat), 63mg chol., 671mg sod., 24g carb. (2g sugars, 1g fiber), 26g pro.
Diabetic Exchanges: 3 lean meat, 1 1/2 starch, 1/2 fat.