Pork & Plantain Chili
Plantains and orange juice balance this thick, Latin American pork-and-bean stew with some sweetness and also a little acidity. Top with nonfat sour cream or yogurt, if you like.
Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium
- 3 teaspoons extra-virgin olive oil, divided
- 1 pound pork tenderloin, trimmed of fat, cut into 1-inch cubes
- 1 large onion, finely diced
- 1 very ripe plantain, (see Ingredient note) or sweet potato, peeled and diced
- 1 red bell pepper, diced
- 1 tablespoon ground cumin
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 1/4 teaspoon cinnamon
- 1/2 cup orange juice
- 2 cups water
- 1 15-ounce c black beans, rinsed
- 2 4-ounce ca diced green chiles
- 1 15-ounce c refried beans, preferably black beans
Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add pork and cook, stirring occasionally, until just browned, 2 to 3 minutes. Transfer to a plate using a slotted spoon.
Reduce heat to medium and add the remaining 2 teaspoons oil to the pot. Add onion, plantain (or sweet potato), bell pepper, cumin, pepper, salt and cinnamon and cook, stirring often, until the vegetables are beginning to soften, 3 to 5 minutes. Add orange juice, increase heat to high, and cook until most of the liquid has evaporated, about 1 minute.
Stir in water and black beans and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the onion and plantain are tender, 10 to 14 minutes. Stir in chiles, refried beans and the pork along with any accumulated juices. Increase heat to medium-high and cook, stirring constantly, until the mixture is thick and the pork is just cooked through, about 2 minutes.
- Serving: Per serving
- Calories: 305
- Carbohydrates: 27g
- Fat: 5g
- Protein: 20g
- Dietary Fiber: 5g
- Saturated Fat: 1g
- Monounsaturated Fat: 3g
- Cholesterol: 42mg
- Potassium: 501mg
- Sodium: 187mg
- Exchanges: 4 starch, 2 lean meat
- Carbohydrate Servings: 2
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