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Smart Pork and Wild Rice Stew
High Protein
Quick
Under 50g of Carbs
Smart Pork and Wild Rice Stew

with Spinach and Mirepoix

8 min
Difficulty: 2/3
Canadian

Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Pork tenderloin • Mirepoix (onion, carrot, celery) • Wild rice medley (parboiled rice, wild rice) • White cooking wine (sulphites) (cooking wine (wine, salt, potassium sorbate, malic acid, sulphites)) • Spinach • Chicken stock powder (soy) (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) • Zesty garlic blend (sulphites) (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) • Garlic.

Allergens

Sulphites
Crustaceans
Peanuts
Tree nuts
Soy
May contain traces of allergens
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Medium Pot
Measuring Cups
Large Pot
Measuring Spoons
Strainer

Tags

Soup-stew
Regional-specialty
High Protein
Quick
Under 50g of Carbs
Under 650 Calories
Winter-warmers
Ingredients
Pork Tenderloin

Pork Tenderloin

340 g

Wild Rice Medley

Wild Rice Medley

0.5 cup

Mirepoix

Mirepoix

113 g

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Garlic, cloves

Garlic, cloves

2 unit(s)

Zesty Garlic Blend

Zesty Garlic Blend

7 g

Baby Spinach

Baby Spinach

28 g

White Cooking Wine

White Cooking Wine

4 tbsp

Butter*

Butter*

1 tbsp

Oil*

Oil*

1 tbsp

Pepper*

Pepper*

0.125 tsp

Salt*

Salt*

0.125 tsp

Preparation
1
Cook rice

  • Before starting, wash and dry all produce.
  • Using a strainer, rinse rice until water runs clear. 
  • In a medium pot, add wild rice medley, 1 cup (2 cups) water, 1 tbsp (2 tbsp) butter and half the stock powder. Bring to a boil over high heat.
  • Once boiling, reduce heat to medium-low. Cover and cook for 20-24 min, until rice is tender and liquid is absorbed.
  • Remove from heat. Set aside, still covered.

2
Prep

  • Meanwhile, roughly chop spinach.
  • Peel, then mince or grate garlic.

3
Prep pork

  • Pat pork dry with paper towels. On a separate cutting board, cut into 1-inch pieces.
  • Season with salt and pepper.

4
Cook pork and veggies

  • Heat a large pot over medium-high.
  • When hot, add 1 tbsp (2 tbsp) oil, then pork and mirepoix.
  • Cook for 3-4 min, stirring often, until mirepoix starts to soften and pork begins to brown. (NOTE: Pork will finish cooking in step 4.)
  • Add garlic and Zesty Garlic Blend. Cook for 30 sec, stirring until fragrant.
  • Add cooking wine. Cook for 2-3 min, scraping up any browned bits from the bottom of the pot until wine is absorbed.

5
Start stew

  • Add 1 1/4 cups (2 cups) water, and remaining stock powder. Bring to a gentle boil. (TIP: If you prefer a more brothy stew, add more water, 1/4 cup at a time.)
  • Once boiling, reduce heat to medium-low. 
  • Cook for 5-8 min, stirring occasionally, until pork is cooked through.** (NOTE: If rice isn't finished cooking, reduce heat of the large pot with pork to low. Cover and keep warm.)

6
Finish and serve

  • When rice is done, fluff with a fork. To the pot with stew, add rice and spinach.
  • Cook for 1 min, stirring until spinach wilts.
  • Remove from heat. Season with salt and pepper.
  • Divide pork and wild rice stew between bowls.

7

If you've opted for pork tenderloin, prep and cook in the same way the recipe instructs you to prep and cook the chicken thighs.**

Nutrition per serving

530

kcal

Calories

16

g

Fat

6

g

Saturated Fat

49

g

Carbohydrate

3

g

Sugar

3

g

Dietary Fiber

43

g

Protein

110

mg

Cholesterol

1070

mg

Sodium

0.3

g

Trans Fat

1000

mg

Potassium

75

mg

Calcium

3.5

mg

Iron

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