Quick Pork Chili
(makes 6 servings)
|olive oil cooking spray|
|1||medium onion, 6 ounces (180 g), chopped|
|2||garlic cloves, minced|
|1 to 2 1/2||tablespoons (15 to 42.5 ml) good quality chili powder, or to taste|
|1||teaspoon (5 ml) crushed dried oregano|
|1||teaspoon (5 ml) ground cumin|
|1||14 1/2-ounce can (411 g) no salt added diced tomatoes|
|1||15-ounce can (425 g ) kidney beans, rinsed and drained|
|1||4-ounce can (113 g) chopped green chilies|
|1||8-ounce (226 g) low-sodium tomato sauce|
|reserved cooked pork tenderloins, cubed, about 3 cups (450 g)|
|1/3||cup (31 g) shredded fat-free chart Cheddar or Monterey Jack cheese|
|sprigs of fresh cilantro for garnish|
- In a large nonstick saucepan, sprayed with cooking spray, sauté onion and garlic over medium heat until onion is wilted, about 3 minutes.
- 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.
- Stir in pork. Heat through, about 5 minutes.
- 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|