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Pumpkin-Pork Stew

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  • Prep 60 min
  • Total 1 hr 25 min
  • Servings 6
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By Betty Crocker Kitchens
Updated Mar 10, 2015
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Ingredients

  • 1/4 cup all-purpose flour
  • 1 teaspoon garlic-pepper blend
  • 1 teaspoon salt
  • 4 boneless pork sirloin chops, 1/2 inch thick (1 1/2 lb), cut into 1-inch pieces
  • 3 tablespoons vegetable oil
  • 1 can (15 oz) pumpkin (not pumpkin pie mix)
  • 2 1/2 cups chicken broth (from 32-oz carton)
  • 1 tablespoon finely chopped chipotle chiles in adobo sauce (from 7-oz can)
  • 1 teaspoon dried oregano leaves
  • 1 dried bay leaf
  • 2 cups cubed (1 inch) peeled butternut or buttercup squash (about 12 oz)
  • 2 cups frozen cut green beans (from 12-oz bag)
  • 1 medium red bell pepper, cut into 1-inch pieces (1 1/4 cups)

Steps

  • 1
    In 1-gallon resealable food-storage plastic bag, shake flour and 1/2 teaspoon each of the garlic-pepper blend and salt until mixed. Add pork to bag; shake to coat.
  • 2
    In 5-quart Dutch oven or stockpot, heat oil over medium-high heat. Add coated pork; cook, stirring occasionally, until pork is white with golden brown edges. Discard any remaining flour mixture.
  • 3
    Stir in pumpkin, broth, chiles in adobo, oregano, bay leaf and remaining 1/2 teaspoon each garlic-pepper blend and salt. Heat to boiling, scraping browned bits off bottom of Dutch oven. Reduce heat to low; cover and simmer 30 minutes, scraping bottom of Dutch oven occasionally to prevent sticking.
  • 4
    Stir in squash and green beans. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Stir in bell pepper. Cover; simmer 5 to 7 minutes longer or until bell pepper is crisp-tender. Remove and discard bay leaf before serving.

Tips from the Betty Crocker Kitchens

  • tip 1
    Substitute ready-to-eat baby carrots for the squash and bite-size fresh broccoli florets for the beans except—add the carrots to the stew and cook 5 minutes; add the broccoli with the bell pepper and cook about 5 minutes longer or until the carrots and broccoli are crisp-tender.

Nutrition

320 Calories, 15g Total Fat, 27g Protein, 18g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
320
Calories from Fat
140
Total Fat
15g
24%
Saturated Fat
4g
20%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
880mg
36%
Potassium
660mg
19%
Total Carbohydrate
18g
6%
Dietary Fiber
5g
21%
Sugars
4g
Protein
27g
% Daily Value*:
Vitamin A
330%
330%
Vitamin C
30%
30%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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