Slow Cooker Pork Stew over Brown Rice
Apple juice and dried fruit add a touch of sweetness to this stew. This dish can be put together in minutes and then left to simmer in your slow cooker. Served over brown rice, it’s a great comfort food to have waiting at the end of a long day. The crushed cereal acts as a thickener and adds a nutty flavor to the stew. Try substituting dried apricots or cranberries for the cherries as desired.
- 15 minutes
- 8 Servings
- $9.00 or more
Slow Cooker Pork Stew over Brown Rice
Apple juice and dried fruit add a touch of sweetness to this stew. This dish can be put together in minutes and then left to simmer in your slow cooker. Served over brown rice, it’s a great comfort food to have waiting at the end of a long day. The crushed cereal acts as a thickener and adds a nutty flavor to the stew. Try substituting dried apricots or cranberries for the cherries as desired.
- 15 minutes
- 8 Servings
- $9.00 or more
Ingredients
- 2 pounds lean pork stew meat
- 3 cups baby carrots
- 1 large onion, sliced
- 1 1/2 teaspoons dried thyme leaves
- 1/2 teaspoon coarse ground black pepper
- 1/4 teaspoon salt
- 1 clove garlic, minced
- 1 1/2 cups complete bran and wheat flakes ready-to-eat cereal
- 1 cup dried tart cherries
- 3/4 cup 100% apple juice or apple cider
- 4 cups hot cooked brown rice
Steps
Trim fat from pork.
Spray large pan with non-stick cooking spray. Cook half of the pork at a time until browned.
In a 4 to 6 quart crockery cooker, layer carrots, onion, thyme, pepper, salt, and garlic. Sprinkle with cereal and cherries.
Top with pork and pour apple juice or cider over contents in the cooker.
Cover and cook on low for 7 to 8 hours or on high for 3 1/2 to 4 hours.
Prepare the brown rice according to package directions toward the end of the stew cooking time. (Brown rice typically takes about 40 to 45 minutes to cook.)
Stir pork mixture and serve over 1/2 cup brown rice.
Ingredients
Serving Size: one serving: 1 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 360 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 54 mg |
| Carbohydrates | 50 g |
| Dietary Fiber | 6 g |
| Total Sugars | 19 g |
| Added Sugars included | 12 g |
| Protein | 27 g |
| Minerals | |
| Calcium | 89 mg |
| Potassium | 658 mg |
| Sodium | 139 mg |
| Copper | 241 mcg |
| Iron | 2 mg |
| Magnesium | 83 mg |
| Phosphorus | 316 mg |
| Selenium | 45 mcg |
| Zinc | 3 mg |
| Vitamins | |
| Vitamin A | 61 mcg RAE |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.5 mcg |
| Vitamin C | 8 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 6 mcg |
| Folate | 15 mcg DFE |
| Thiamin | 0.6 mg |
| Riboflavin | 0.3 mg |
| Niacin | 10 mg |
| Choline | 96 mg |
Source:
- MyPlate National Strategic Partners
- The Grain Chain