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Recipes

Pork Chili with Corn & Red Peppers
Serve warm flour or corn tortillas with this stew and a refreshing homemade limeade garnished with a sprig of cilantro instead of mint.
  • 10 ounces lean pork tenderloin, cut into 1/2-inch cubes
  • 2 tablespoons chili powder
  • 1-1/2 teaspoons cumin
  • 1 tablespoon olive oil
  • 3 large red bell peppers, diced
  • 1 large onion, chopped
  • 3 garlic cloves, crushed through a press
  • 1/2 teaspoon basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons flour
  • 1/2 cup chicken broth, canned or homemade
  • 1 cup reduced-sodium mixed vegetable juice
  • 1 can (15 ounces) red kidney beans, rinsed and drained
  • 1 cup corn kernels, frozen or fresh (from 3 ears)
  • 2 large tomatoes, chopped
  • 1/2 cup chopped scallions

1. Sprinkle pork with 1 tablespoon of chili powder and 3/4 teaspoon of cumin.

2. In Dutch oven or flameproof casserole, heat oil over high heat. Add pork and saute for 1 minute. With slotted spoon, transfer pork to a plate and cover loosely to keep warm.

3. Stir in bell peppers, onion, garlic, remaining 1 tablespoon chili powder, 3/4 teaspoon cumin, basil, salt and cayenne. Reduce heat to medium-low, cover and simmer, stirring occasionally, until vegetables are tender, about 10 minutes. Sprinkle in flour and cook, stirring, for 1 minute.

4. Stir in chicken broth, mixed vegetable juice and beans; increase heat to high and bring to a boil. Reduce heat to low, cover and simmer for 20 minutes to blend flavors.

5. Return pork (and any juices that have collected on plate) to saucepan and simmer 10 minutes longer to blend flavors. Stir in corn and cook to heat through, 2 to 3 minutes.

6. Remove from heat, stir in tomatoes and scallions, and serve hot.


Nutritional Information
Per serving: 338 calories, 8.2g total fat, 1.4g saturated fat, 3.7g monounsaturated fat, 1g polyunsaturated fat, 10g dietary fiber, 26g protein, 44g carbohydrate, 46mg cholesterol, 661mg sodium.
Good source of: beta-carotene, fiber, folate, iron, potassium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
60