Pork Tenderloin Stew

Ingredients:

2 pounds pork tenderloin, cut into 1-inch cubes

1 tablespoon olive oil

1 medium onion, chopped

1 garlic clove, minced

4 cups reduced-sodium chicken broth

2 pounds red potatoes, peeled and cubed

1 cup sliced fresh carrots

1 cup sliced celery

2 tablespoons cider vinegar

2 teaspoons sugar

1-1/2 teaspoons dried tarragon

1 teaspoon salt

2 tablespoons all-purpose flour

1/2 cup fat-free milk

1/2 cup sour cream

Directions:

1. Heat oil in a medium Dutch oven over medium heat. Cook the pork in batches until it is no longer pink. Remove the pork from the pot and keep it warm.

2. Using the same pot, sauté the onion until it is crisp-tender. Add the garlic and cook for 1 additional minute. Stir in the broth, vegetables, vinegar, sugar, tarragon, and salt. Bring the mixture to a boil, then reduce the heat, cover, and simmer for 25–30 minutes, or until the vegetables are tender.

3. In a separate bowl, whisk the flour and milk until smooth. Gradually stir this mixture into the pot. Bring to a boil, then cook and stir for about 2 minutes, or until the sauce thickens. Return the pork to the pot and heat through.

4. Reduce the heat to low and stir in the sour cream just before serving. Do not let the mixture boil.

Serving Size: 1-1/4 cups

305 calories,

9g fat

74mg cholesterol

665mg sodium

27g carbohydrate (5g sugars, 3g fiber)

29g protein

Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.