The addition of summer squash, a warm-weather vegetable, turns an ordinary pork stew into a pot of nutritional gold. Plentiful and economical, especially during the summer months, zucchini imparts a soft, creamy texture in addition to a plethora of vitamins, minerals and heart-healthy fiber. Use lean cuts of pork for a one-pot, low-fat meal.
Pork
This light pink meat comes from different parts of a pig. You can get pork in a number of cuts, including pork loin, chops, ribs and roast, with varying amounts of fat and calories. Some cuts of pork, such as the tenderloin, contain less fat and calories than boneless, skinless chicken breast, which is why it is sometimes called "the other white meat."
Using tenderloin or top loin roast makes a savory, tender stew that is low in calories yet high in protein. For a more economical stew, use boneless pork chops or country ribs. You can add bacon or salt pork for a more flavorful stew, but you may need to adjust the amount of salt you add, because these pork products contain salt.
Summer Squash
Grown during the warm, frost-free summer months throughout the U.S., more varieties of summer squash are available than ever before due to renewed interest, hybridization and an increased resistance to disease. While black zucchini, which has thin, dark-green skin and pale flesh, may be the most recognizable summer squash, any variety works well in stew. To use, wash and cube the squash without peeling.
Pork and Summer Squash Stew
To prepare pork and summer squash stew, coat cubed pork with a mixture of flour, salt and pepper. Cook some onion and green pepper until tender, and add pork. Stir in some sliced mushrooms, diced tomatoes, cubed zucchini, spices and beef broth, and bring to a boil. Simmer until the pork is tender, and serve topped with Parmesan cheese.
Nutritional Value
Pork tenderloin provides 120 calories, 3 g of fat, 62 mg of cholesterol and about 20 g of protein in a 3-oz. serving. Summer squash adds just 27 calories in 1 cup of sliced, cooked vegetable in addition to 2 g of protein, almost 2 g of fiber, 32 mg of calcium, almost 2,000 IU of vitamin A, and other vitamins, minerals and amino acids.
Warning
Cook pork thoroughly. Undercooked pork can contain harmful bacteria or parasites that are killed at high temperatures. The USDA recommends cooking pork to an internal temperature of 145 degrees Fahrenheit followed by a three-minute rest time.
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