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
contains glutencontains meat
Ingredients
US
Metric
- 905 g lean pork stew meat
- 710 ml baby carrots
- 1 large onion, sliced
- 7 ml dried thyme leaves
- 2 ml coarse ground black pepper
- 1 ml salt
- 1 clove garlic, minced
- 350 ml complete bran and wheat flakes ready-to-eat cereal (crushed to 3/4 cup)
- 240 ml dried tart cherries
- 180 ml 100% apple juice or apple cider
- 950 ml 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 5680 ml 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 1/470 ml brown rice.
Nutrition (per serving)
| Calories | 360 |
|---|---|
| Protein | 27.0 g |
| Fat | 5.0 g |
| Carbs | 50.0 g |
| Fiber | 6.0 g |
| Sodium | 139 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)