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Slow Cooker Pork Stew over Brown Rice

Slow Cooker Pork Stew over Brown Rice

Slow Cooker Pork Stew over Brown Rice on a plate
Makes: 8 Servings
Preparation Time: 15 minutes

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.

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 (crushed to 3/4 cup)
  • 1 cup dried tart cherries
  • 3/4 cup 100% apple juice or apple cider
  • 4 cups hot cooked brown rice

Directions

  1. Trim fat from pork.
  2. Spray large pan with non-stick cooking spray. Cook half of the pork at a time until browned.
  3. In a 4 to 6 quart crockery cooker, layer carrots, onion, thyme, pepper, salt, and garlic. Sprinkle with cereal and cherries.
  4. Top with pork and pour apple juice or cider over contents in the cooker.
  5. Cover and cook on low for 7 to 8 hours or on high for 3 1/2 to 4 hours.
  6. 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.)
  7. Stir pork mixture and serve over 1/2 cup brown rice.

Notes

Learn more about:

Source:

MyPlate National Strategic Partners
The Grain Chain

Nutrition Information

Serving Size: one serving: 1 cup
Nutrients Amount
Total Calories 412
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 64 mg
Sodium 280 mg
Carbohydrates 57 g
Dietary Fiber 6 g
Total Sugars 20 g
Added Sugars included 12 g
Protein 30 g
Vitamin D 1 mcg
Calcium 44 mg
Iron 4 mg
Potassium 758 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 412
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 64 mg
Carbohydrates 57 g
Dietary Fiber 6 g
Total Sugars 20 g
Added Sugars included 12 g
Protein 30 g
Minerals
Calcium 44 mg
Potassium 758 mg
Sodium 280 mg
Copper 0 mg
Iron 4 mg
Magnesium 79 mg
Phosphorus 374 mg
Selenium 51 mg
Zinc 3 mg
Vitamins
Vitamin A 371 mcg
Vitamin B6 0.9 mg
Vitamin B12 0.7 mcg
Vitamin C 19 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 12 mcg
Folate 72 mcg
Thiamin 0.9 mg
Riboflavin 0.4 mg
Niacin 12 mg
Choline 89 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1/4 cups
Grains 1 1/2 ounces
Protein Foods 3 ounces
Vegetables 1/4 cups
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