I made my first crock-pot meal of the season last night: Cooking Light’s Brazilian Feijoada. It’s basically a meat and bean stew with a side of orange. Don’t forget the orange. It’s relatively easy to prep; for maximum flavor don’t skip the browning step. This dish is one that will impress the coolest of company, but is still casual enough to serve to plain ole’ family.
The beans off-set the meat and provide lots of healthy fiber. Feel free to trim any visible fat off the meat before cooking, and definitely when shredding the ribs and pork. Serve with brown rice and Wilted Kale with Coconut, Ginger and Lime for an even healthier twist.
Julianna Grimes, Cooking Light
Feijoada (pronounced fay-ZWAH-da) is a delicious stew of pork and black beans that’s traditionally served over rice with fresh orange slices. In Brazil, this dish is often served on special occasions, but preparing it in a slow cooker makes it possible to serve this rich dish on the busiest weeknights.
- 2 cups dried black beans
- 4 applewood-smoked bacon slices
- 1 (1-pound) boneless pork shoulder (Boston butt), trimmed and cut into 1/2-inch cubes
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 3 bone-in beef short ribs, trimmed (about 2 pounds)
- 3 cups finely chopped onion (about 2 medium)
- 1 1/4 cups fat-free, lower-sodium chicken broth
- 4 garlic cloves, minced
- 1 (9-ounce) smoked ham hock
- 1 tablespoon white vinegar
- 8 orange wedges
- 1. Place black beans in a small saucepan; cover with cold water. Bring to a boil; cook beans for 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans.
- 2. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan; crumble. Sprinkle pork evenly with 1/8 teaspoon salt and 1/4 teaspoon pepper. Increase heat to medium-high. Add pork to drippings in skillet; sauté 8 minutes, turning to brown on all sides. Transfer pork to a 6-quart electric slow cooker. Sprinkle ribs evenly with 1/8 teaspoon salt and remaining 1/4 teaspoon pepper. Add ribs to skillet; cook 3 minutes on each side or until browned. Place ribs in slow cooker. Add drained beans, remaining 1/2 teaspoon salt, onion, and next 3 ingredients (through ham hock) to slow cooker, stirring to combine. Cover and cook on LOW 8 hours or until beans and meat are tender.
- 3. Remove ribs from slow cooker; let stand 15 minutes. Remove meat from bones; shred meat with 2 forks. Discard bones. Discard ham hock. Return beef to slow cooker. Stir in vinegar and crumbled bacon. Serve with orange wedges.
Amount per serving
- Calories: 458
- Fat: 17.4g
- Saturated fat: 6.8g
- Monounsaturated fat: 6.7g
- Polyunsaturated fat: 1.1g
- Protein: 39.5g
- Carbohydrate: 35.8g
- Fiber: 11.6g
- Cholesterol: 96mg
- Iron: 6.4mg
- Sodium: 533mg
- Calcium: 102mg
Holly R. Layer
Holly is a registered dietician and a freelance writer. She works as a clinical dietitian at DeGraff Memorial Hospital in North Tonawanda, teaches fitness classes at the Southtowns Family Branch YMCA and shares her love of food through her blog www.thefrozenpineapple.com (new website coming soon), as well as Buffalo News (Refresh), and the East Aurora Co-op Market (the "Eat This" blog series you see here). She lives in East Aurora with her husband Andrew, an East Aurora native and East Aurora Co-op Market board member.