Saturday, November 10, 2012

Crock Pot Recipe 7



Curried Pork over Basmati Rice


Recipe Insight: Madras curry powder contributes a little dash of spice without being overpowering. Coconut stirred in at the end of the cooking time counters the hotness with a sweet creaminess. Similar to many Indian-inspired dishes, this recipe depends on slow cooking to develop its richness.


*This recipe provides 6 servings.          Serving size: approx. 1 cup pork mixture and a 1/2 cup rice


Ingredients:


1) 1.5 pounds boneless pork loin, cut into 1 inch cubes
2) 1 teaspoon canola oil
3) 3.5 cups cubed red potatoes
4) 1 cup chopped onion
5) 1 cup chopped red bell pepper
6) 1/4 cup fat free, lower sodium chicken broth
7) 2 tablespoons all purpose flour
8) 1 tablespoon sugar
9) 2 tablespoons tomato paste
10) 1 tablespoon minced peeled fresh ginger
11) 1 teaspoon salt
12) 1 teaspoon Madras curry powder
13) 1 teaspoon ground cumin
14) 2 garlic gloves, minced
15) 1/2 cup coconut milk
16) 3 cups hot cooked basmati rice



Directions:


1) Heat a large skillet. Add oil to pan; swirl to coat. Add pork; cook approx. 4 mins, browning on all sides.


2) Combine potato and the next 11 ingredients (through garlic) in a crock pot; stir well to dissolve flour. Cover and cook on low for 6 to 8 hours, until pork and potatoes are tender. Stir in coconut milk. Serve pork over rice.




Nutritional value per serving: 

Calories: 371
Fat: 6 grams
Protein: 30 grams
Carbs: 47 grams
Sodium: 682
Calcium: 29 mg



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