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Slow Cooker Pork Stew over Brown Rice

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Slow Cooker Pork Stew over Brown Rice
En Español

Fivestar Rating
(143 votes)
Recipe Total Cost
  • Makes: 8 Servings
  • Prep 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 4-6 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 setting for 7-8 hours or on high setting for 3 ½ 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 40-45 minutes to cook). 
 
7. Stir pork mixture and serve over ½ cup brown rice.

Notes

The "Grain Chain," a group of MyPlate National Strategic Partners committed to promoting and supporting grains, offers a series of recipes featuring whole grains. Members include American Bakers Association, Wheat Food Council, Grains Food Foundation, National Pasta Association, USA Rice Federation, General Mills, and Kellogg's.

Source: The "Grain Chain"

Nutrition Information

Serving Size: one serving: 1 cup
Nutrients Amount
Total Calories 360
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 54 mg
Sodium 139 mg
Carbohydrates 50 g
Dietary Fiber 6 g
Total Sugars 19 g
Added Sugars included 12 g
Protein 27 g
Vitamin D 1 mcg
Calcium 89 mg
Iron 2 mg
Potassium 658 mg
N/A - data is not available
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/2 cups
Vegetables
1/4 cups
Grains
1 ounce
Protein Foods
2 1/2 ounces