Pork Tenerloin Stew Recipe

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Pork Tenerloin Stew
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  1. 1. Rinse your beans and look through for any broken or discolored beans to be discarded.
  2. 2. Dust the meat with spices, nothing measured out, just a light dusting of each over the meat. Set the meat aside.
  3. 2. Prepare a frying pan with the oil and butter and set the stove to medium high heat to warm the pan.
  4. 3. Dredge the meat in the flour, when the oil is hot and the butter melted, add the onion, celery and carrot, cook until the onion is just becoming translucent, 3-5 minutes add the meat and quickly brown it.
  5. Remove meat and vegetables from the pan, place into soup pot.
  6. Use 1/2 the bottle of wine to deglaze the pan stirring up all the yummy bits and pieces left behind and add to the soup pot.
  7. 4. In a medium soup pot add the meat, celery, carrot and onion.
  8. Add to that all the measured herbs and spices, potatoes, mushrooms, the rest of the wine, the chicken stock, soy sauce and the beans.
  9. Bring to a boil, then turn down the heat to simmer for 1 1/2 hours, covered. Stir occasionally.
  10. 5. Add garlic and the rice, simmer for another half hour to 40 minutes or until rice is tender and broth has thickened.
  11. Remove from heat and let rest for 15 minutes. Transfer to a tourene or serve straight from the pot. Enjoy with a dollop of sour cream and a good crusty roll.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 394.92 Kcal (1653 kJ)
Calories from fat 53.47 Kcal
% Daily Value*
Total Fat 5.94g 9%
Cholesterol 7.55mg 3%
Sodium 118.44mg 5%
Potassium 1505.24mg 32%
Total Carbs 69.67g 23%
Sugars 5.49g 22%
Dietary Fiber 8.44g 34%
Protein 12.65g 25%
Vitamin C 20.8mg 35%
Vitamin A 0.2mg 6%
Iron 4.3mg 24%
Calcium 79.3mg 8%
Amount Per 100 g
Calories 101.82 Kcal (426 kJ)
Calories from fat 13.79 Kcal
% Daily Value*
Total Fat 1.53g 9%
Cholesterol 1.95mg 3%
Sodium 30.54mg 5%
Potassium 388.09mg 32%
Total Carbs 17.96g 23%
Sugars 1.42g 22%
Dietary Fiber 2.18g 34%
Protein 3.26g 25%
Vitamin C 5.4mg 35%
Iron 1.1mg 24%
Calcium 20.4mg 8%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.6
  • 10

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

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