Southwestern Pork Stew

Ingredients :

· 4 tsp. olive oil, divided
· 1 lb. lean stewing pork, cut into (2 cm) cubes
· 2 medium onions, chopped
· 3 cloves garlic, finely chopped
· 4 tsp. chili powder
· 1-1/2 tsp. dried oregano leaves
· 1 tsp. ground cumin
· 3/4 tsp. salt (optional)
· 1/2 tsp. hot pepper flakes
· 3 tbsp. all-purpose flour
· 2 cups low-sodium beef or chicken stock
· 1 can (796 mL) tomatoes, including juice, chopped
· 2 bell peppers (assorted colors), cubed
· 2 cups frozen corn kernels
· 1 can (540 mL) kidney beans (or black beans), drained and rinsed
· chopped cilantro (optional)

(Cooking Conversion Chart)

Cooking Procedures :

1. In a Dutch oven or a large saucepan, heat 2 tsp. olive oil over high heat. Add pork in batches and stir-fry until lightly brown. Transfer to a clean plate.

2. Add remaining oil to pan. Reduce heat to medium. Add onions, garlic, chili powder, oregano, cumin, salt (if using), and hot pepper flakes. Cook while stirring occasionally for 2 minutes or until onions are softened.

3. Sprinkle with flour. Pour in stock and tomatoes with juice and bring to a boil, stirring until thickened. Return pork and its juices back to pan. Reduce heat. Cover and simmer for an hour or until meat is tender.

4. Add bell peppers, corn and kidney beans. Let it simmer covered for about 15 minutes or until vegetables are tender.

5. Remove from heat. Transfer to a serving dish and garnish with chopped cilantro, if desired. Serve hot.

Helpful Tips
- A soothing dish to serve for casual get-togethers. This stew requires no more preparation time than a stir-fry or one-pot dish. Cutting the meat into smaller pieces also shortens the cooking time.

- This nutritious recipe is an excellent source of 8 vitamins and 3 minerals.

- Lean stewing beef can be substituted for the pork. For a vegetarian dish, replace meat with cubes of firm tofu. Add along with kidney beans.