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Indian-Spiced Pork in Tomato


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  • 1 teaspoon ground red pepper
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cardamom
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon black peppercorns
  • 2 cups chopped onion (1 medium)
  • 3 tablespoons white vinegar
  • 1 tablespoon finely chopped fresh ginger
  • 2 teaspoons sugar
  • 6 garlic cloves, crushed
  • 2 pounds boneless pork loin, trimmed and cut into l/2-inch cubes
  • Cooking spray
  • 1 cup fat-free, less-sodium chicken broth
  • 4 cups (1 1/2 pounds) baking potato, cut into 1/2-inch cubes
  • 3/4 teaspoon salt
  • 1 (28-ounce) can diced tomatoes, undrained
  • Chopped fresh cilantro (optional)



Step 1

Heat first 7 ingredients in a dry skillet over medium heat about 3 minutes or until fragrant,
stirring often. Transfer spice mixture to blender or food processor; add onion, vinegar, ginger,
sugar, and garlic; process 2 minutes or until well blended.

Combine pork and spice mixture in a glass bowl, tossing to coat. Cover and chill 30 minutes.

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add half of pork mixture;
cook 5 minutes or until pork begins to brown, stirring often. Transfer to a bowl. Repeat process
with cooking spray and remaining pork. Add broth to pan, scraping pan to loosen browned bits.
Add pork mixture to pan. Stir in potato, salt, and tomatoes; bring to a boil. Cover, reduce heat,
and simmer 1 hour or until potato is cooked and pork is tender, stirring occasionally. Garnish
with cilantro, if desired.

Yield: 6 servings (serving size: about 11/2 cups)

CALORIES 383 (26% from fat); FAT 10.7g (sat 3.9g,mono 4.6g,poly 0.9g); PROTEIN 36.1g;
CHOLESTEROL 90mg; CALCIUM 93mg; SODIUM 611mg; FIBER 5g; IRON 3.2mg;


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