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Butternut Squash and Pork Ragu

 

.
65

Yield

4

servings

Prep

25

min

Cook

40

min

Ready

95

min

Trans-fat Free, High Fiber
 

Ingredients

2 each lemons
2 teaspoons olive oil
or any kind of vegetable oil, divided
2 ¼ teaspoons paprika
preferably hungarian
1 teaspoon turmeric
ground
1 teaspoon coriander
ground
1 teaspoon cumin
ground, or to taste
¼ teaspoon black pepper
freshly ground, or to taste
*
¼ teaspoon ginger
ground, plus 1 pinch, divided
*
1 ½ pounds pork chops
boneless, 1 inch thick, fat trimmed and 1-inch cubes
14 ounces chicken broth
1 can, prefer low-salt
1 cup butternut squash
diced into 1/2-inch
*
1 cup carrots
sliced, 1/2 inch thick
1 cup chickpeas (garbanzo beans)
canned and rinsed
1 cup onions
chopped
½ cup tomatoes
canned and diced, or 1 fresh tomato
2 ½ tablespoons lemon
preserved, chopped and rinsed, optional
1 ½ tablespoons tomato paste
4 cloves garlic
minced, or to taste
½ teaspoon red hot pepper sauce
or to taste
*
1 pinch cinnamon
ground
*
1 pinch allspice
ground
*
1 x cilantro
freshly chopped, optional
*

Directions

Zest and juice the lemon(s) to get 1 tablespoon zest and 2 tablespoons juice, reserve the zest.

MIx together the juice, ½ teaspoon oil, paprika, turmeric, coriander, cumin, pepper and ¼ teaspoon ginger in a medium bowl.

Stir in pork and toss to evenly coat.

Marinate in the refrigerator for at least 30 half an hour or up to 4 hours.

Add the remaining 1½ teaspoons oil in a large nonstick skillet over medium-high heat.

Stir in the pork and cook, stirring, until no longer pink on the outside and beginning to brown, about 3 minutes.

Transfer the pork onto a plate.

Stir in broth, squash, carrots, chickpeas, onion, tomatoes, preserved lemon (if desired), tomato paste, garlic, hot sauce, cinnamon, allspice, the reserved lemon zest and the remaining pinch of ginger to the pan.

Bring to a boil, stirring occasionally, lower the heat to a simmer and cook, stirring occasionally, until the vegetables are tender, 26 to 30 minutes.

Add the pork, return to a simmer and cook, stirring, until the pork is just cooked through, 3 to 5 minutes more.

Cool for a few minutes and serve warm with some chopped cilantro on top if desired.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 500g (17.6 oz)
Amount per Serving
Calories 54432% of calories from fat
 % Daily Value *
Total Fat 19g 29%
Saturated Fat 6g 30%
Trans Fat 0g
Cholesterol 148mg 49%
Sodium 470mg 20%
Total Carbohydrate 12g 12%
Dietary Fiber 7g 27%
Sugars g
Protein 118g
Vitamin A 121% Vitamin C 73%
Calcium 12% Iron 26%
* based on a 2,000 calorie diet How is this calculated?

 

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