Tender Pork and Bean Stew
A bit of almonds inspire this Basque-like stew.
Number of Servings: 6
Serving Size: 3-4 oz pork with 1/4 cup beans
Ingredients:
Pork tenderloin, cut into 1-inch cubes - 1 1/2 lb
unbleached white flour - 2 tbsp
salt - 1/2 tbsp
pepper - 1/2 tsp
olive oil - 1 tbsp
chopped onion - 1/2 cup
low-fat, low-sodium chicken broth - 1 cup
diced canned tomatoes - 1 cup
slivered almonds - 2 tbsp
chili powder - 1 tsp
cayenne pepper - 1/4 tsp
cinnamon - 1/2 tsp
black beans, drained and rinsed - 1 can
- In a plastic bag, combine the flour, salt, and pepper with the pork cubes. Shake the bag well. Heat the oil in a large stockpot over medium-high heat. Add the pork and brown on all sides for about 10 minutes. Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the beans and simmer for 10 more minutes.
Exchanges Per Serving
1 Starch
4 Very Lean Meat
1 Monounsaturated Fat
Nutrition Information
Amount per serving
Calories 274
Calories from Fat 79
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 71 mg
Sodium 417 mg
Total Carbohydrate 18 g
Dietary Fiber 5 g
Sugars 3 g
Protein 31 g
B-man 