The EatingWell Healthy in a Hurry Cookbook (2006)
Plantains and orange juice balance this thick, Latin American pork-and-bean stew with some sweetness and also a little acidity. Top with nonfat sour cream or yogurt, if you like.
6 servings, about 1 1/2 cups each
Active Time: 35 minutes |
Total Time: 45 minutes
3 teaspoons extra-virgin olive oil, divided
1 pound pork tenderloin, trimmed of fat, cut into 1-inch cubes
1 large onion, finely diced
1 very ripe plantain, (see Ingredient note) or sweet potato, peeled and diced
1 red bell pepper, diced
1 tablespoon ground cumin
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 teaspoon cinnamon
1/2 cup orange juice
2 cups water
1 15-ounce can black beans, rinsed
2 4-ounce cans diced green chiles
1 15-ounce can refried beans, preferably black beans
Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add pork and cook, stirring occasionally, until just browned, 2 to 3 minutes. Transfer to a plate using a slotted spoon.
Reduce heat to medium and add the remaining 2 teaspoons oil to the pot. Add onion, plantain (or sweet potato), bell pepper, cumin, pepper, salt and cinnamon and cook, stirring often, until the vegetables are beginning to soften, 3 to 5 minutes. Add orange juice, increase heat to high, and cook until most of the liquid has evaporated, about 1 minute.
Stir in water and black beans and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the onion and plantain are tender, 10 to 14 minutes. Stir in chiles, refried beans and the pork along with any accumulated juices. Increase heat to medium-high and cook, stirring constantly, until the mixture is thick and the pork is just cooked through, about 2 minutes.
Per serving :
5 g Fat;
1 g Sat;
3 g Mono;
42 mg Cholesterol;
27 g Carbohydrates;
20 g Protein;
5 g Fiber;
187 mg Sodium;
501 mg Potassium
2 Carbohydrate Serving
Exchanges: 4 starch, 2 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 2 months.
Ingredient Note: Plantains are a starchy, less-sweet relative of the banana. They are typically sold underripe, with yellow skin, but are best when the skin is almost completely black. Buy underripe plantains about one week in advance and ripen on the counter.