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Slow Cooker Pork, Sweet Potato and Kale

November 13, 2019 by HealthyFamilies BC

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Slow Cooker Pork, Sweet Potato and Kale

If you’re looking for ways to avoid the mid to late week meal prep burnout, or avoid the take-out screaming your name as you drive past, get on the slow cooker bandwagon. With a little prep, you’ll come home to a meal ready to eat.

And this slow cooker pork, sweet potato and kale is a delicious recipe that you can start in the morning and let cook all day.

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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