PF
Delicious Brazilian feijoada served in a black pot with a side of rice.
Stovetop~55 minComplexity

Pork Stew (Hearty and Rich)

This Pork Stew delivers 43g protein and 478 calories per serving, making it a solid protein source without excess calories. Eight servings batch on the stovetop in quick prep time, giving you multiple meals ready for the week ahead. Ideal for hitting daily protein targets while keeping calories controlled during a cut or maintenance phase.

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Ingredients

8 servings
  • Bacon
  • Pork Loin(1361g)
  • 1 Teaspoon Kosher Salt, Plus More To Taste
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion
  • Carrots
  • Garlic(240g)
  • Tomato Paste(30g)
  • 2 bay leaves
  • Thyme, Fresh
  • Paprika, Ground(3g)
  • Italian seasoning(3g)
  • Low Sodium Chicken Broth(1440g)
  • Potato, Yukon Gold(907g)
  • Freshly Ground Black Pepper, To Taste
  • Parsley, Fresh
  • Flour, All-Purpose, White(30g)
  • Unsalted Butter(30g)

Instructions

  1. 1Place the bacon in a large pot over medium-high heat and cook, stirring occasionally, until crispy and fat is rendered, about 8 minutes. Transfer bacon to a paper towel–lined plate, reserving the fat in the pot.
  2. 2Season the pork loin all over with salt and pepper. Working in batches to avoid crowding, add the pork to the pot with the bacon fat and cook over medium-high heat until deeply browned on all sides, about 16 minutes total. Transfer the pork to the plate with the bacon; discard excess fat from the pot.
  3. 3Add the olive oil to the pot and heat over medium heat until glistening. Add the diced onion and carrots, cooking and stirring often until the onion turns translucent, about 5 minutes. Stir in the minced garlic and cook until fragrant, about 1 minute more. Stir in the tomato paste, fresh thyme, paprika, and Italian seasoning, cooking for 1 minute.
  4. 4Return the bacon and pork to the pot along with the chicken broth. Bring to a boil over high heat, then reduce to a simmer, cover, and cook for 1½ hours, stirring occasionally, until the pork is very tender and begins to shred easily with a fork.
  5. 5Uncover the pot and stir in the diced potatoes and carrot pieces. Cover and simmer over medium heat for 30 minutes, stirring occasionally, until the potatoes and carrots are fork-tender. Remove and discard the thyme sprigs.
  6. 6In a small bowl, whisk together the flour and butter to form a smooth paste. Stir the paste into the stew and simmer uncovered over medium heat for 5 minutes until the liquid thickens noticeably.
  7. 7Divide the stew evenly into 8 airtight containers while hot. Refrigerate for up to 5 days or freeze for up to 3 months.
  8. 8When serving, reheat in a pot over medium heat or in the microwave, and garnish with fresh parsley.

Nutrition — Per Serving

478

calories

43g

protein

23g

fat

Carbohydrates
34g
Saturated fat
6.2g
Sodium
317 mg
Dietary fiber
3.5g

8 servings per batch · ~509g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Pork Stew have per serving?

Each serving contains 43g of protein and 478 calories with 23g fat and 34g carbs. The moderate protein and balanced macro split make it suitable for maintenance or controlled surplus phases.

How long does Pork Stew take to make and what's the yield?

This recipe has quick prep time and batch-makes 8 servings in one pot on the stovetop, giving you a full week of prepared meals from a single session. The high yield-to-time ratio is efficient for large-batch meal prep.

Is Pork Stew good for muscle gain?

At 43g protein and 34g carbs per serving with 478 calories, this soup is moderately suited for muscle gain when paired with additional calorie-dense sides or eaten as part of a larger daily surplus. The warm, filling format supports satiety during training phases.

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