Cidered Pork Stew with Herb Dumplings

A spoonful of mustard peps up this simple, vegetable-rich cidered pork stew. Fluffy herb dumplings served on top help to mop up every bit of the full-flavoured sauce, and turn the pork stew into a well-balanced meal in a bowl.

Ingredients

1 tablespoon extra virgin olive oil
450 g lean boneless pork, cut into 2 cm chunks
2 carrots, cut into 1 cm cubes
2 celery stalks, sliced
2 leeks, sliced
2 bay leaves
2 tablespoons finely shredded fresh sage or 1 teaspoon dried sage
1 1⁄4 cups dry cider
1 1⁄4 cups reduced-salt chicken stock
1 tablespoon Dijon mustard
670 g potatoes, peeled and cut into 1 cm cubes
220 g turnip, cut into 1 cm cubes

Fresh Herb Dumplings
100 g fresh whole-wheat breadcrumbs
1⁄2 cup self-raising flour
1⁄2 teaspoon baking powder
4 tablespoons snipped fresh chives
4 tablespoons chopped parsley
1 egg, lightly beaten
4 tablespoons low-fat milk
1 tablespoon sunflower oil

Directions
  1. Heat the oil in a flameproof casserole dish and add the pork. Cook over high heat for 10 minutes or until browned, stirring frequently. Use a slotted spoon to transfer the meat to a plate.
  2. Reduce the heat to medium and add the carrots, celery, leeks, bay leaves and sage. Cook for 5 minutes, stirring often, until the leeks are softened. Pour in the cider and stock. Return the pork to the casserole with any juices. Add the mustard and mix well.
  3. Bring to a boil, then reduce the heat to low and cover. Simmer gently for 45 minutes. Stir in the potatoes and turnip. Bring back to simmering point, cover again and cook over low heat for 30 minutes or until the pork and vegetables are cooked.
  4. Meanwhile, for the herb dumplings, mix the breadcrumbs, flour, baking powder, chives and parsley in a bowl. Make a well in the centre and add the egg, milk and oil. Mix the liquids together, then gradually stir in the dry ingredients to make a dough.
  5. Bring a pan of water to a boil. Dust your hands with flour, then divide the dumpling mixture into 12 portions and roll each one into a round dumpling. Add the herb dumplings to the water, adjust the heat so that they simmer gently and cook for about 10 minutes or until risen and firm.
  6. Use a slotted spoon to lift the herb dumplings out of the water, shaking gently to drain them well, and arrange them on top of the cidered pork stew. Serve at once.
preparation time 30 mins
cooking time 1 1⁄2 hours
serves 4
Nutritional information

PER SERVING

543 calories
37 g protein
16 g total fat
3 g saturated fat
119 mg cholesterol
58 g total carbohydrate
11 g sugars
9 g fibre
714 mg sodium

Turnip is a member of the cruciferous family of vegetables. It is rich in cancer-fighting phytochemicals and a useful source of vitamin C and beta carotene.

Source: Cook Smart for a Healthy Heart, Reader's Digest Canada

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