Pulled Pork Stew over Brown Rice
Preparation and cooking time:
90 minutes
I simmered the pork for 75 minutes. It could be simmered longer and/or it could be done in a crock pot. The vegetables are done separately to better gauge how much liquid to add to the finished stew. This should be very thick. Spoon over brown rice to serve. This serves 3 - or, in other words, there's a bit left for lunch.
Ingredients:
- 1 pork tenderloin, 450gr, 15.8oz
- 2 tsp olive oil, 9gr, .32oz
- 1 3/4 cups crushed or chopped tomatoes, 450gr, 15.9oz
- 1/4 cup beef stock, 56gr, 2oz
- 1 tsp chili powder, 2.5gr, .08oz
- 4 bay leaves
- 1 medium - large onion, 175gr, 6.2oz
- 4 cloves garlic, 16gr, .56oz
- 2 ribs celery, 100gr, 3.5oz
- 1 medium - large carrot, 90gr, 3.2oz
- 1 1/2 cups chick peas, 360gr, 12.7oz, app 1 can, drained
- 2 tsp olive oil, 9gr, .32oz
- 1 tsp oregano
- 1 tbs fennel seeds
- 1 tsp chili powder
- 1/4 tsp cumin optional
- 1/2 cup green, pimiento stuffed, olives, 80gr, 2.8oz
- hot sauce to taste optional
Instructions:
- The pork: Trim tenderloin if needed, but leave whole. Heat oil in a heavy pot or Dutch oven with a tight-fitting lid. Add pork and brown on all sides, about 10 minutes.
- Add tomatoes, stock, chili powder and bay leaves. Bring to a boil.
- Cover, reduce heat and simmer for 75 minutes.
- The vegetables: 45 minutes before eating:
- Chop onion and celery, mince garlic.
- Cut carrot in half the long way then into slices, 1/8" (.35cm) thick.
- Heat oil in medium nonstick skillet. Add chili powder and sauté briefly.
- Add onion, garlic, celery and carrot, sauté until starting to get tender, about 10 minutes.
- Add chick peas, herbs and spices. Stir well.
- The pork should have quite a bit of juice by now; remove about 1/2 cup of juice and pour over vegetables. Cover, reduce heat and simmer until vegetables are tender, about 15 minutes longer.
- To finish: Remove pork from pan. Using two forks, pull the meat apart, shredding it into large chunks.
- In large bowl combine pork and vegetables. Discard bay leaves.
- Using a slotted spoon, scoop the tomatoes out of the pork cooking pot. Add as much (or all) of the stock left in the pan to make a thick, moist stew.
- Stir in olives.
- Serve over Brown Rice.
Brown Rice Time: 20 minutes or whatever your package says
I use 'Uncle Ben's' which is all I can get and it is quick cooking. It looks like brown Basmati and cooks in 15 minutes. In this case a slower cooking rice will work fine - there's plenty of time.
Ingredients:
- 1 cup cup brown rice, 135gr, 4.8oz
- 2 cups water or beef stock (or half each) or whatever your rice calls for, 338gr, 12oz beef broth
- 1/2 tsp dried oregano
Instructions:
- Cook rice according to package instructions adding the herbs with the stock or water. Fluff and serve.
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Nutrition Information |
General Technical Details and Disclaimer:
Measurements in this color are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale
and the USDA Nutrient Data Library: http://www.nal.usda.gov/fnic/foodcomp/search/
