Nothing says fall like a heaping bowl of hearty stew, and this one even includes a fall favorite – pumpkin! So if you’re already picturing it simmering away (with an aroma of spices that include cinnamon, to really bring the autumn theme home), you’ll also love how easy it is to prepare with a slow cooker.
Prep time is just 15 minutes, and actual cooking time with this method is one hour and 10 minutes. The pork recipe is just 150 calories with 14 grams of protein and just 4 grams of fat, but you can also substitute chicken or turkey. The pumpkin provides a great source of potassium too.
16 oz. pork shoulder, trimmed of all visible fat, cut into 1-inch cubes
1/2 tsp. ground black pepper
1 tsp. salt-free seasoning, such as Mrs. Dash®
1 tbsp. olive oil
2 tbsps. tomato paste
1 cup low-sodium beef broth
1/4 tsp. cinnamon
1 onion, peeled and diced into chunks
4 celery stalks, diced into chunks
3 carrots, peeled and diced into chunks
1 small sugar/pie pumpkin, peeled, seeded, and diced into chunks
4 cloves of garlic, minced
4 sprigs of thyme
1 bay leaf
1 (14.5-oz) can black beans, drained and rinsed
Season the cubed pork with the pepper and salt-free seasoning. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
(Substitute any winter squash or sweet potato for the pumpkin in this recipe. If swapping out pork for chicken or turkey, just review slow cooker cooking directions in case timing varies.)
Recipe adapted from www.diabetes.org.