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Related recipes: Beans and Grains, Celery, Fit and Fast Meals, High Fiber, Lettuce, Main Dishes, Mexican, Onions, Pork, Salads, Soups/Salads, Sweet Pepper
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This incredible chili takes only 20 minutes to make. The degree of heat is up to you. Add more chili powder or fresh chile peppers as you like.
Yield: 2 servings
Mexican Pork and Bean Chili
2 tsp olive oil
1/2 medium onion, sliced (1 cup), divided use
1/2 lb pork tenderloin, fat removed and cut into 1/2-inch cubes
1 celery stalk, sliced (1/2 cup)
1 small green pepper, sliced (1 1/2 cups)
2 cups canned red kidney beans, rinsed and drained
2 cups canned no-salt added chopped tomatoes
1/2 cup frozen or canned and drained corn kernels
1 1/2 Tbs chili powder
2 tsp ground cumin seed
salt and freshly ground black pepper
Garnish:
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
Shredded Lettuce Salad
4 cups washed, ready-to eat mixed salad
2 Tbs reduced fat olive oil and vinegar dressing
Mexican Pork and Bean Chili
Heat oil in a large nonstick skillet over high heat. Set aside 2 tablespoons of the sliced onion for garnish. Add the meat, celery, green pepper, and remaining onion to the skillet. Cook 5 minutes, tossing to brown meat on all sides. Add beans, tomatoes, corn, chili powder, and cumin seed. Lower heat to medium and simmer 15 minutes. Add salt and pepper to taste. Serve chili in large bowls. Place the sour cream, cilantro, and reserved onion into small bowls and pass with the chili.
Shredded Lettuce Salad
Place salad in a bowl and toss with dressing.
Variation: Frozen diced onion and green pepper can be substituted for fresh to save time.
Variation: White cannellini beans can be used instead of red beans. They will give a softer, lighter texture to the dish.
Serving Suggestion: Serve this chili with bowls of sour cream, chopped onion, and chopped fresh cilantro as garnishes, along with some rice.
Serving Suggestion: Chili freezes well. If you have time, double the recipe and freeze half for another quick dinner.
Copyright © 2005 by Linda Gassenheimer
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
