STEROID
04-22-2012, 05:09 PM
Slow Cooker Kentucky Style Stew
http://img690.imageshack.us/img690/1726/02d5043cbc5c8c4602493d5.jpg (http://www2.freeonlinephotoeditor.com/)
Total Time: Up to 6 Hrs
Serves: 6
Ingredients
16 ounces extra lean pork tenderloin, fat and silver skin removed (yields about 14 ounces)
8 ounces boneless skinless chicken breast
3 medium yellow onions, chopped (about 1 1/2 cups)
2 medium carrots, diced (about 1 cup)
3 stalks celery diced (about 1 cup)
2 garlic cloves, chopped
1 14.5-ounce can no salt added diced tomatoes
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes
1/2 teaspoon thyme, dried
1 bay leaf
2 cups homemade chicken stock
1 large sweet potato, diced into 1 inch cubes
1 cup frozen lima beans
1 cup frozen corn
1 tablespoon cornstarch
hot sauce to taste
Directions
Dice the pork and chicken into 3/4 inch cubes. Add the meats, onions, celery, carrots,garlic, tomatoes, spices, and stock to a slow cooker. Stir to combine, layer the sweet potatoes on top, then cover and cook on low for 5-6 hours.
After 5-6 hours, add the lima beans and corn, stir and cook for another 30 minute to an hour.
Combine the cornstarch with 1/4 cup water, then add to the stew, stir and cook 10 more minutes with the lid off before serving.
Serve with hot sauce to taste.
Nutritional Info
Amount Per Serving
Calories: 263
Total Fat: 3 g
Cholesterol: 47 mg
Sodium: 94 mg
Total Carbs: 30 g
Dietary Fiber: 6.5 g
Protein: 29 g
http://img690.imageshack.us/img690/1726/02d5043cbc5c8c4602493d5.jpg (http://www2.freeonlinephotoeditor.com/)
Total Time: Up to 6 Hrs
Serves: 6
Ingredients
16 ounces extra lean pork tenderloin, fat and silver skin removed (yields about 14 ounces)
8 ounces boneless skinless chicken breast
3 medium yellow onions, chopped (about 1 1/2 cups)
2 medium carrots, diced (about 1 cup)
3 stalks celery diced (about 1 cup)
2 garlic cloves, chopped
1 14.5-ounce can no salt added diced tomatoes
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes
1/2 teaspoon thyme, dried
1 bay leaf
2 cups homemade chicken stock
1 large sweet potato, diced into 1 inch cubes
1 cup frozen lima beans
1 cup frozen corn
1 tablespoon cornstarch
hot sauce to taste
Directions
Dice the pork and chicken into 3/4 inch cubes. Add the meats, onions, celery, carrots,garlic, tomatoes, spices, and stock to a slow cooker. Stir to combine, layer the sweet potatoes on top, then cover and cook on low for 5-6 hours.
After 5-6 hours, add the lima beans and corn, stir and cook for another 30 minute to an hour.
Combine the cornstarch with 1/4 cup water, then add to the stew, stir and cook 10 more minutes with the lid off before serving.
Serve with hot sauce to taste.
Nutritional Info
Amount Per Serving
Calories: 263
Total Fat: 3 g
Cholesterol: 47 mg
Sodium: 94 mg
Total Carbs: 30 g
Dietary Fiber: 6.5 g
Protein: 29 g