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Curried Pork-and-Sweet Potato Stew with Tofu Recipe

Curried Pork-and-Sweet Potato Stew with Tofu Recipe

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Curried Pork-and-Sweet Potato Stew with Tofu

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Ingredients

Count

Nutrition

388

Calories

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Ingredients:

Serving

1 1/2 cups plain low-fat yogurt
1 tsp maple syrup
1/4 tsp coconut extract
1/2 tsp olive oil
1/4 lb boneless pork loin, cut into 3/4-inch cubes
1 (10.5-oz) package light tofu, cut into 32 cubes
1/2 tsp dark sesame oil
4 cups (1-inch) cubed peeled sweet potato
1 cup diced onion
1 cup diced red bell pepper
1 cup diced green bell pepper
1 garlic clove, crushed
1 tbsp curry powder
1 1/2 cups low-salt canned chicken broth
1/4 cup no-salt-added tomato sauce
1 bay leaf
1 tbsp cornstarch
2 tbsp water
1 tbsp fresh lemon juice
1 tsp garam masala
1/4 tsp salt
1/4 tsp ground red pepper
1/4 tsp coconut extract
2 cups hot cooked rice
1 tbsp chopped fresh parsley

Directions:

Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over outside edges. Spoon yogurt into colander. Cover loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese into a bowl; discard liquid. Add maple syrup and 1/4 teaspoon coconut extract to yogurt cheese; stir well, and set aside.
Preheat oven to 350°.
Heat olive oil in a large ovenproof Dutch oven over medium-high heat. Add pork, browning well on all sides. Remove pork from pan, and set aside.
Heat sesame oil in pan over medium-high heat. Add sweet potato, onion, bell peppers, and garlic; sauté 2 minutes. Add curry powder; sauté 3 minutes. Return pork to pan, and stir in broth, tomato sauce, and bay leaf. Bring to a boil; remove from heat, and cover. Bake at 350° for 40 minutes.
Strain pork mixture through a colander into a bowl. Return broth mixture to pan; set pork mixture aside. Combine cornstarch and water in a bowl; stir well. Add cornstarch mixture, lemon juice, garam masala, salt, and ground red pepper to pan; bring to a boil, and cook 1 minute, stirring constantly.
Add one-fourth of broth mixture to yogurt cheese mixture; stir constantly with a whisk. Add yogurt cheese mixture to pan. Return pork mixture and tofu to pan; cook over medium heat until heated (do not boil). Remove from heat; stir in 1/4 teaspoon coconut extract. Serve over rice; sprinkle with parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	387.57 Kcal (1623 kJ)
Calories from fat	55.68 Kcal
		% Daily Value*
Total Fat	6.19g	10%
Cholesterol	25.35mg	8%
Sodium	524.33mg	22%
Potassium	1099.54mg	23%
Total Carbs	63.73g	21%
Sugars	19.6g	78%
Dietary Fiber	8.57g	34%
Protein	19.15g	38%
Vitamin C	105.5mg	176%
Vitamin A	3.7mg	122%
Iron	43.5mg	242%
Calcium	253.6mg	25%

Amount Per 100 g
Calories	59.35 Kcal (248 kJ)
Calories from fat	8.53 Kcal
		% Daily Value*
Total Fat	0.95g	10%
Cholesterol	3.88mg	8%
Sodium	80.3mg	22%
Potassium	168.39mg	23%
Total Carbs	9.76g	21%
Sugars	3g	78%
Dietary Fiber	1.31g	34%
Protein	2.93g	38%
Vitamin C	16.1mg	176%
Vitamin A	0.6mg	122%
Iron	6.7mg	242%
Calcium	38.8mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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