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Quick Pork Chili

(makes 6 servings)

olive oil cooking spray
1medium onion, 6 ounces (180 g), chopped
2garlic cloves, minced
1 to 2 1/2tablespoons (15 to 42.5 ml) good quality chili powder, or to taste
1teaspoon (5 ml) crushed dried oregano
1teaspoon (5 ml) ground cumin
114 1/2-ounce can (411 g) no salt added diced tomatoes
115-ounce can (425 g ) kidney beans, rinsed and drained
14-ounce can (113 g) chopped green chilies
18-ounce (226 g) low-sodium tomato sauce
reserved cooked pork tenderloins, cubed, about 3 cups (450 g)
1/3cup (31 g) shredded fat-free chart Cheddar or Monterey Jack cheese
sprigs of fresh cilantro for garnish
  1. In a large nonstick saucepan, sprayed with cooking spray, sauté onion and garlic over medium heat until onion is wilted, about 3 minutes.
  2. Stir in chili powder (start with 1 tablespoon (15 ml) for mild, 2 tablespoons (30 ml) for moderately hot, 2 1/2 (42.5 ml) tablespoons for hot), oregano, cumin, tomatoes, kidney beans, chilies, and tomato sauce. Cook, stirring occasionally, for 15 minutes, adding water if needed.
  3. Stir in pork. Heat through, about 5 minutes.
  4. Ladle into 6 shallow soup dishes and sprinkle each serving with some of the cheese. Garnish with cilantro sprig.
Per Serving:200 calories (15% calories from fat), 22 g protein, 3 g total fat (0.9 g saturated fat), 21 g carbohydrate, 6 g dietary fiber, 47 mg cholesterol, 294 mg sodium
Exchanges:2 1/2 very lean meat, 1 carbohydrate (1 bread/starch), 1 vegetable

 

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