Canned black beans and the warm flavors of cumin and oregano surround pork tenderloin in this light stew. Ground red pepper and a squeeze of lime juice brighten the dish.
PORK STEW WITH BLACK BEANS AND RICE
Preparation time: 25 minutes
Cooking time: 35 minutes
Yield: 4 servings
2 teaspoons olive oil
1 large onion, finely chopped
1 small red bell pepper, seeded, finely chopped
2 medium cloves garlic, peeled, minced
3/4 pound pork tenderloin, cut into 1-inch pieces
1 bottle (16 ounces) mild salsa
2/3 cup low-sodium chicken broth
1 1/4 teaspoons each: dried oregano, ground cumin
1/2 teaspoon ground red pepper
1/4 teaspoon salt
1 can (15 ounces) low-sodium black beans, rinsed, drained
3/4 cup frozen corn kernels
1 small zucchini, quartered, cut into 1/2-inch pieces
1 cup water
1/2 cup white rice
1 tablespoon each: finely chopped cilantro, fresh lime juice
1. Heat olive oil in large pot or Dutch oven over medium heat. Add onion, bell pepper and garlic; cook 5 minutes. Add a tablespoon or so of water if vegetables begin to stick. Remove vegetables from pan; set aside.
2. Brown pork in same pan. Return sauteed vegetables to pan with salsa, broth, 1 teaspoon of the oregano and the cumin, and all the ground red pepper and salt.
3. Add beans and corn; cook 5 minutes. Add zucchini and cook 5 minutes longer. Make sure pork is cooked through; cook a few minutes longer if necessary. Cover and reduce heat to low while rice cooks.
4. Heat 1 cup water to a boil in medium saucepan with remaining 1/4 teaspoon each oregano and cumin. Add rice, cover, reduce heat to low and cook 15 minutes. Stir rice into stew. Add cilantro and lime juice.
Nutrition information per serving:
Calories ……. 380 Fat …………. 6 g Cholesterol .. 60 mg
Sodium …… 795 mg Carbohydrates .. 56 g Protein ……. 29 g
