Low Fat Diva Blog

Low Fat Lifestyle Recipes & Lowfat Cooking Tips

Hearty Stew March 11, 2011

Filed under: Low Fat Diva Blog,Main Dishes & Sandwiches — lowfatdiva @ 12:59 pm

I have two recipes for you for this month’s Women’s Lifestyle Magazine.  The first is a wonderful Hearty Stew that has some ingredients you will be amazed at and the other is a Pulled Pork.  Yes, you read that correct, pulled pork.  Normally pulled pork is quite high in fat but I have found a way to make it with a different cut of meat and it is wonderful!

Both recipes call for a Brown Ale.  Although I did make it with beer you can use only low fat chicken stock.  Before you become too leery about the beer remember all the alcohol is cooked out of the recipe long before you eat it.  One of the recipes takes 2 hours to make and the other is in a slow cooker for over 8 hours.  The flavor the ale provides to the dish is a richness that truly is worth the venture.   Enjoy:)  Send comments/questions to 1lowfatdiva@gmail.com


Low Fat Pulled Pork

Hearty Low Fat Stew

Low Fat Version Of Pulled Pork

3 # of Pork Tenderloin

2 Tlb. Cumin

6-8oz Dark Malt Porter Beer ( or you can use a Bordeaux)

1 cup Ketchup

3 Tlb Cider Vinegar

4 Cloves Minced Garlic

2 Pinches of Red Pepper

1 Tlb. Molasses

2 Tlb. Honey

1-2 tsp. Liquid smoke

Take out pork so that it’s room temperature.   Combine all the sauce mix in bottom of slow cooker.  Stir so all the ingredients so they are combined well.  If you choose not to use beer or the Bordeaux, just substitute no fat chicken broth for the liquid.

On high heat, brown the roast in a pan that has been sprayed with Pam.  Make sure you keep an eye to not cook it, you are just browning all the sides.

Place the browned tenderloin into the slow cooker.  The “sauce” should cover the tenderloin.  Turn the slow cooker on low for 6 hours.

After 6-7 hours remove the pork loin and place on a pan that has sides (13×9 works great).  Using a fork, pull the pork into pieces.

If you have a grease separator you can strain the liquid from the crockpot.  I use some of this liquid to mix into the pork once I have finished “pulling” it because of all the great flavors or you can mix some of the liquid into the bbq sauce of your choice.  Ciabatta rolls are quite low in fat and work great for pulled pork sandwiches!

Hearty Low Fat Stew

1# of Pork Tenderloin (cut into bite size pieces)

2 Tlb. Flour

1 Small Onion (roughly chopped)

1-2 Parsnip (peeled & roughly chopped)

1-2 Carrot (peeled & roughly chopped)

2 med. Yukon Gold Potatoes or Red Potatoes (roughly chopped with skins on) NOTE: You can use whole small potatoes too

1 Tlb. Rosemary

1 cup No Fat Chicken Stock

1-½ cups Brown Ale Beer

Salt & Pepper

2 Tlb. Blue Bonnett Lite

4-6 oz. Portabella Mushrooms

Put flour and a bit of salt & pepper in a bowl.  Add pork pieces just a few at a time to dust the pieces in flour.  Melt the oleo in a pot and brown the pork pieces.  After all the pieces have been browned add the left over flour to the pan.  Add the rosemary, onions, beer and stock stirring to dissolve the flour.  Bring to a boil and quickly reduce the heat to a low simmer for 1 ½ hours.  In the last ½ hour add all the vegetables (parsnip, carrot, potatoes, mushrooms) and cook.

NOTE: I make homemade bread to go along with or you can use a rustic low fat bread from local Plumbs Market bakery.  This is a great way to soak up the gravy from the stew!

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