This pork and bean chili can be made in 20 minutes. The great thing I find about chili is that some like it hot, some like it mild, but almost everyone likes it. The degree of heat is up to you. Add more chili powder or fresh chili peppers to suit your taste.
Serve the chili with bowls of sour cream and chopped fresh cilantro as garnishes along with rice.
SHOPPING LIST: To buy: 3/4 pound pork tenderloin, 1 package frozen chopped onion, 1 package frozen chopped green bell pepper, 1 package frozen corn kernels, 1 can low-sodium, red kidney beans, 1 can low-sodium diced tomatoes (see note), 1 bottle chili powder, 1 bottle ground cumin, 1 carton nonfat sour cream and 1 bunch cilantro Staples: olive oil, salt and black peppercorns.
Mexican Pork and Bean Chili
- 2 teaspoons olive oil
- 3/4 pound pork tenderloin, cut into 1/2-inch cubes (about 1 cup)
- 1 cup frozen chopped onion
- 1 cup frozen chopped green bell pepper
- 1 cup rinsed and drained canned low-sodium, red kidney beans
- 2 cups canned low-sodium diced tomatoes (see note)
- 1/2 cup frozen corn kernels
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- Salt and freshly ground black pepper
For garnish:
- 1/2 cup nonfat sour cream
- 1/2 cup chopped fresh cilantro
Note: Look for canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium
Heat oil in a large nonstick skillet over high-heat. Add the pork, onion and green pepper to the skillet. Sauté 5 minutes, tossing to brown meat on all sides. Add beans, tomatoes, corn, chili powder and ground cumin. Lower heat to medium, cover with a lid and simmer 15 minutes. Add salt and pepper to taste.
Serve chili in large bowls. Place the sour cream and cilantro into small bowls and pass with the chili.
Makes 2 servings.
Nutrition information per serving: 510 calories, 96 calories from fat, 10.6 fat, 2.2g saturated fat, 5.4 g monounsaturated fat, 112 mg cholesterol, 51.1 g protein, 57.3 g carbohydrates, 13.6 g dietary fiber, 12.5 g sugars, 538 mg sodium, 2179 mg potassium, 743 mg phosphorus
Exchanges: 2 starch, 4 vegetable, 4-1/2 lean protein, 1 fat
Recipe from: “Delicious One-Pot Dishes,” by Linda Gassenheimer, published by the American Diabetes Association;
reprinted with permission.
Diabetes Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author of more than 30 cookbooks, most recently, of “The 12-Week Diabetes Cookbook.” Find her online at dinnerinminutes.com or on Facebook ,or follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.
January 31, 2021 at 06:00PM
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Diabetes Quick Fix: Mexican Pork and Bean Chili - Grand Island Independent
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