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Slow Cooker Pork, Sweet Potato and Kale

July 1, 2012 by HealthyFamilies BC

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Ingredients

  • 3 lb (1.4 kg) boneless pork shoulder blade roast, cubed
  • 2 onions, chopped
  • 6 cloves garlic, minced
  • 2 bay leaves
  • 2 tsp (10 mL) chili powder
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) dried oregano
  • 1 tsp (5 mL) dry mustard
  • Salt and pepper to taste
  • 2 lb (907 g) orange sweet potatoes, peeled and cubed
  • 8 oz (227 g) can of low-sodium tomato sauce
  • 1 cup (250 mL) sodium-reduced chicken, beef or vegetable broth
  • 3 Tbsp (45 mL) cooking molasses
  • 3 Tbsp (45 mL) cider vinegar
  • 3 Tbsp (45 mL) all-purpose flour
  • Head of kale, stemmed and chopped or torn

Preparation Instructions

  1. Trim pork of visible fat.
  2. In slow cooker, combine pork, onions, garlic, bay leaves, chili powder, cumin, coriander, oregano, mustard, salt and pepper; top with sweet potatoes.
  3. Whisk together tomato sauce, broth, molasses and vinegar; pour into slow cooker.
  4. Cover and cook on low until pork is tender, 6 to 8 hours. Discard bay leaves.
  5. Whisk flour with approximately 1 cup of the cooking liquid until smooth; combine into slow cooker. Add kale; cook, covered, on high until thickened and kale is wilted, about 30 minutes.

*Adapted from November 2011 Canadian Living recipe ‘Slow Cooker Pork and Sweet Potato Stew’.

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