A flavourful recipe for cider braised pork with red cabbage

Slow cooking makes this hearty stew perfect for cool autumn days. Experiment with different types of apples — Granny Smith are tart and tangy; Golden Delicious are juicy and mild.

• Preparation time: 20 minutes.
• Cooking time: 2 1/4 to 2 1/2 hours.
• Serves 6.

Ingredients:

• 15 ml (1 tbsp) canola oil
• 500 g (1 lv) lean boneless pork shoulder, cut into bite-size chunks
• 2 onions, chopped
• 2 baking apples, peeled, cored and diced
• 1 carrot, diced
• 30 ml (2 tbsp) raisins
• 500 ml (2 c) apple cider
• 250 ml (1 c) reduced-sodium chicken broth
• 2 bay leaves
• 1 ml (1/4 tsp) fresh thyme leaves, or to taste
• Pinch ground cinnamon
• Pinch ground allspice
• 12 pitted prunes
• 1/2 head red cabbage, cut into bite-size pieces
• 15 ml (1 tbsp) tomato puree
• 500 g (1 lb) pasta in small sizes, such as shells (conchiglie) or ears (orecchiette)
• 30 ml (2 tbsp) chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Heat the oil in a heavy-based pot or flameproof casserole, add the chunks of pork and cook until they are starting to brown. Add the onions and continue to cook until the pork and onions are both lightly browned, stirring occasionally.
2. Stir in the apples, carrot, raisins, cider, broth, bay leaves, thyme, cinnamon and allspice. Bring to the boil, then reduce the heat and cover the pot. Cook over a very low heat for 1 hour.
3. Mix in the prunes and red cabbage and cover the pot again. Continue to cook gently until the meat is very tender, about 1 hour.
4. Stir in the tomato puree. Leave to cook gently, covered, while you cook the pasta.
5. Cook the pasta in boiling water according to the package instructions, until al dente, 10 to 12 minutes.
6. Drain the pasta, then divide among 6 bowls. Ladle the pork over. Sprinkle with parsley and serve.

• Over the last 20 years, farmers have been breeding leaner pigs, and pork now contains considerably less fat than it did in the past. It also contains higher levels of the "good" polyunsaturated fats. The average fat content of lean pork is just 3.5 percent, much the same as skinless chicken breast.
• Prunes provide useful amounts of potassium, iron and vitamin B6. They are also a good source of dietary fibre.

Each serving provides:

• Key nutrients: 460 calories, 100 calories from fat, 11 g fat, 3 g saturated fat, 0 g trans fat, 29 g protein, 65 g carbohydrates, 7 g fibre, 85 mg sodium.
• Blood pressure nutrients: 50 mg vitamin C, 62 mg magnesium, 792 mg potassium, 87 mg calcium.

Chunky Borscht:

• Increase the broth to 750 grams (3 cups).
• Add 3 to 4 grated cooked beets, 15 millilitres (1 tablespoon) sugar, and the juice of 1 lemon with the cabbage.
• Taste for sweet-sour balance, adding a little extra lemon juice or sugar to taste, and ladle the borscht over pasta shells in deep bowls.
• Serve with a dollop of plain low-fat yogurt on each portion, and a sprinkling of dill.

When the weather is chilly, nothing beats a warm meal in a cozy home. Try this unique recipe for a delicious dish that the entire family will enjoy.