Recipes: Planned-Overs (Day 2)

the recipes

november 97

Planned-Overs (Day 2)

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

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

Mixed Greens with Jicama and Chili Vinaigrette

(makes 6 servings)

1	tablespoon (15 ml) fresh orange juice
1/2	tablespoon (7.5 ml) fresh lime juice
1	tablespoon (15 ml) canola oil
1	tablespoon (15 ml) water
1/2	teaspoon (2.5 ml) chili powder
1/4	teaspoon (1.25 ml) salt (optional)
6	cups (1.5 l) mixed salad greens
8	ounces (240 g) jicama, peeled and cut into thin julienne strips
2	1/2-inch (6.25 cm) orange rind, cut into thin julienne strips

1.	In a cup, combine orange juice, lime juice, oil, water, chili powder, and salt, if using. Whisk until well combined.
2.	Toss with salad greens. Divide between 6 salad plates. Top with jicama strips and garnish with orange strips.

Per Serving:	47 calories (44% calories from fat), 1 g protein, 3 g total fat (0.2 g saturated fat), 6 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 18 mg sodium
Exchanges:	1 vegetable, 1/2 fat

Pineapple Sorbet

There are several brands of no sugar added pineapple sorbet. Choose your favorite, serving 1/2 cup (75 g) 70 calories (0 calories from fat) and 16 g carbohydrates = 1 carbohydrate (1 fruit) exchange.

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