You may substitute lamb shoulder or beef chuck for the pork. Use beef stock for beef, chicken stock for pork or lamb. Basic stew: Trim meat of fat and cut into 1- half inch chunks. Bring all ingredients to boil in 4 litre pot, cover tightly, reduce heat, and simmer 2- half hours, until meat is tender. Crockpot directions: pile all ingredients into crockpot and cook all day on LOW. When done: skim off and discard fat. It takes less than 8 minutes to assemble this stew. Then you can pay it little or no attention as it simmers for about 2- half hours. Make multiples of the basic stew, then divide stew into 4-serving portions; refrigerate or in airtight containers for up to 5 days, or freeze for up to 3 months. Thaw in microwave-safe container on defrost or in refrigerator for 24 hours. To assemble: bring basic stew, vegetables, and herbs to boil in 3 litre pot over medium-high heat. Meanwhile, whisk tomato sauce with flour until blended. Stir into stew and simmer, uncovered, 5-7 minutes, stirring occasionally, until gravy is slightly thickened. This especially easy stew is also good made with beef. Because it's prepared with pantry staples, it's perfect when you don't have time to shop or chop. Nutritional information per serving: 469 calories, 42 g protein, 44 g carbohydrate, 15 g fat, 29% of calories from fat, 114 mg cholesterol, 1396 mg sodium. Exchanges: 2 starch/bread, 1 vegetable, 5 lean meat MM tyops by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat & Luscious echoes