3 simple stews

TIP: These recipes may all be doubled and frozen.

PORK AND BUTTERNUT SQUASH STEW

1 pound pork loin, cut into 1-inch cubes

3 tablespoons flour

1/4 teaspoon black pepper

1/2 teaspoon salt

1/2 teaspoon dried rosemary

1/2 teaspoon dried thyme

1 tablespoon canola oil

1 1/2 cups chopped onion

4 cups butternut squash (fresh or thawed frozen) in 1-inch cubes

1 cup lower-sodium chicken broth

1/3 cup orange juice

1 (14.5-ounce) can diced tomatoes

1. Toss pork with flour, pepper, salt, rosemary and thyme.

2. Heat oil in a Dutch oven over medium high; add pork and brown on all sides, about 5 minutes. Add onion and squash and stir, dislodging any brown bits.

3. Add chicken broth, orange juice and diced tomatoes, bring to a boil, then reduce to a gentle simmer. Cover and simmer 30 minutes, until pork and squash are tender and liquid is thick. Season with salt and pepper, if desired. Makes 4 servings.

Nutritional analysis for each serving: 336 calories, 26 g protein, 34 g carbohydrates,

5 g fiber, 11 g fat, 3 g saturated fat, 728 mg sodium

CHICKEN GROUNDNUT STEW

1 pound boneless skinless chicken thighs, cut into 1-inch pieces

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon peanut or canola oil

1 1/2 cups chopped onion

3 garlic cloves, minced

1 tablespoon minced ginger

1 pound sweet potato, peeled and cut into 1-inch cubes

3 cups lower-sodium chicken broth

1/2 cup natural (unsweetened) peanut butter

2 tablespoons tomato paste

Hot sauce, to taste1. Toss chicken thighs with salt and pepper.

2. Heat oil in a Dutch oven over medium high. Add chicken and cook until browned on all sides, about 5 minutes. Add onion, garlic and ginger and cook until somewhat softened, about 3 minutes. Add potato and cook, stirring, 2 minutes. Stir in broth, peanut butter and tomato paste and stir; bring to a boil.

3. Immediately reduce heat to a gentle simmer and cook, covered, until chicken and sweet potatoes are very tender, about 25 minutes. Stir in hot sauce to taste. Makes 6 servings

Nutritional analysis for each serving: 338 calories, 20 g protein, 22 g carbohydrates, 4 g fiber, 19 g fat, 3 g saturated fat, 715 mg sodium

SIMPLE BEEF STEW

1 pound chuck roast, cut into 1-inch chunks

3 tablespoons flour

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

1 1/2 cups chopped onion

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano

1 (14.5-ounce) can diced tomatoes

2 tablespoons tomato paste

2 tablespoons balsamic vinegar

1/3 cup red wine

12 ounces russet potatoes, peeled, cut into 3/4-inch cubes

2 medium carrots, sliced

1. Toss beef cubes with flour, salt and pepper.

2. Heat oil in Dutch oven over medium high. Add beef and brown on all sides, about 5 minutes. Add onion, thyme and oregano. Cook, stirring frequently, 3 minutes, or until onions are somewhat softened.

3. Add 1 cup water, tomatoes, tomato paste, vinegar, red wine, potatoes and carrots; bring to boil.

4. Reduce heat and simmer, covered, until beef and vegetables are tender, about 1 hour and 15 minutes. Makes 4 servings.

Nutritional analysis for each serving: 355 calories, 28 g protein, 38 g carbohydrates, 5 g fiber, 9 g fat, 2 g saturated fat, 662 mg sodium