Story: Eat for Life: Stew of spice-of-life variety
Stew
Eat for Life: Stew of spice-of-life variety
09:46 AM CST on Tuesday, December 5, 2006By JILL WENDHOLT SILVA McClatchy Newspapers
Just the thing for a chilly December night, this pork stew includes roasted vegetables and nutrient-packed spices. " height=119 alt="TAMMY LJUNGBLAD/Kansas City Star" src="http://www.dallasnews.com/sharedcontent/dws/img/v3/12-05-2006.nh_05eat.GO021I0DR.1.jpg" width=175>
TAMMY LJUNGBLAD/Kansas City Star Just the thing for a chilly December night, this pork stew includes roasted vegetables and nutrient-packed spices.
Blank is the spice of life.
Fill in the blank with cloves, oregano, ginger, cinnamon, turmeric, basil, mustard seed, curry powder, paprika, chili powder, parsley or black pepper.
When it comes to health-promoting antioxidants in foods, culinary herbs and spices rank at or near the top of the list.
A study published recently in the American Journal of Clinical Nutrition found the 12 spices listed above outranked the more widely touted antioxidant benefits of blueberries, dark chocolate and red wine.
This Curried Pork and Roasted Vegetable Stew is a seasonal dish that takes its cues from several of these heavy hitters.
Curry powder is a potent blend of up to 20 herbs, spices and seeds such as cloves, cinnamon, cumin, turmeric and black pepper.
Curries get their traditional yellow color from turmeric. The spice also contains curcumin, an antioxidant that may fend off heart disease and cancer.
P! aprika i s made by grinding sweet red pepper pods into a powder. Chili peppers are rich sources of vitamins A, C and E, folic acid and potassium.
The Romans used cumin as a culinary flavoring and a medicine. Modern scientists are studying it for its possible antioxidant and anti-cancer benefits.
Each of these spices plays well with sweet potatoes and squash, two nutrient-dense vegetables that are, coincidentally, also loaded with powerful antioxidants, especially beta carotene, a plant pigment that may help prevent certain cancers and ward off macular degeneration, an age-related deterioration of the eye.
Serving tips: This thick stew would be great served in a bowl, or it could be served over hot, steamed brown rice or in a crusty bread bowl.
You can also make these roasted vegetables and serve as a side dish any night of the week.
CURRIED PORK AND ROASTED VEGETABLE STEW
2
teaspoons olive oil, divided
1
large sweet onion, chopped
3
cloves garlic, minced
3/4
pound lean boneless pork loin, cut into ¾ -inch cubes
2
carrots, sliced
1
teaspoon ground cumin
1
teaspoon curry powder
½
teaspoon ground turmeric
½
teaspoon pepper, divided
¼
teaspoon salt
1
(14.5-ounce) can reduced-sodium chicken broth
1
large sweet potato, peeled and cut into 1-inch cubes
2
cups peeled acorn squash, cut into 1-inch cubes
½
teaspoon paprika
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1
tablespoon cornstarch
2
tablespoons cold water
Preheat oven to 425 F. Heat a large, heavy skillet over medium-high heat. Add 1 teaspoon oil and swirl to coat pan. Add onion, garlic and pork. Cook, stirring frequently, until onion is translucent and pork is browned. Stir in carrots, cumin, curry powder, turmeric, 1/4 teaspoon pepper and salt. Cook, stirring, about 30 seconds or until spices are aromatic. Stir in broth. Cover, reduce heat and simmer 25 minutes.
Place sweet potato and squash cubes in zip-top plastic food bag. Add remaining 1 teaspoon oil and shake to coat evenly. Add remaining 1/4 teaspoon pepper and paprika. Shake to coat evenly. Spread on baking sheet. Bake 20 minutes or until golden, stirring halfway through cooking time. Stir roasted vegetables into stew. Cover and simmer 5 to 10 minutes or until vegetables are tender.
Increase heat to medium. Stir cornstarch into cold water, blending until completely dissolved. Stir cornstarch mixture into stew. Cook, stirring, until thickened and bubbly. Makes 4 to 6 servings.
PER SERVING: Calories 261 (19% fat)
Fat 6 g (1 g sat) Cholesterol 55 mg Sodium 412 mg Fiber 6 g
Carbohydrates 29 g Protein 25 g
SOURCE: Kansas City Star