Pork, sweet potato and corn stew

pork and sweet potato stewSweet potatoes have so many health benefits. Not only do they contain beta carotene, which is believed to help protect against cancer, but they are also packed full of carotenoids, vitamins and minerals.

Combine all that orangey goodness with some lean pork and a simple green vegetable on the side for a healthy, filling, midweek family meal.

PORK, SWEET POTATO AND CORN STEW
Serves 4

INGREDIENTS:

60 ml vegetable oil
900 g lean pork, cut into large chunks
2 medium onions, thinly sliced
2 cloves garlic, crushed
1-2 chillies, finely chopped
1 ½ teaspoons cumin seeds
400 g tin chopped tomatoes
400 g tin sweetcorn kernels, drained
175 ml orange juice
1 ½ teaspoons grated orange rind
salt and black pepper
450 g sweet potatoes

METHOD:

In a large flameproof casserole heat the oil over a moderate heat. When hot fry the pork in batches until nicely browned all over. Remove from the pan with a slotted spoon and set aside.

Add the onions, garlic, chillies and cumin seeds to the pan and cook, stirring, for 5 minutes until the onions are soft and translucent but not brown.

Add the tomatoes with their juice, the sweetcorn and the orange juice to the pan. Bring to the boil then return the pork to the casserole. Reduce the heat, cover and simmer for 30 – 40 minutes until the pork is almost cooked.

Meanwhile steam or boil the sweet potatoes whole and unpeeled for 15 minutes.

Remove from the heat and when cool enough to handle peel and cut into 2.5 cm cubes.

When the pork is almost cooked add the sweet potato. Stir to mix, recover and cook for a further 15 minutes. Check the seasoning and serve.

Leave a Reply

Your email address will not be published.