Pork & Plantain Chili
From EatingWell: 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.
- 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.
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.
Per serving: 305 calories; 5 g fat (1 g sat, 3 g mono); 42 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 20 g protein; 5 g fiber; 187 mg sodium; 501 mg potassium.
Nutrition Bonus: Vitamin C (100% daily value), Selenium (38% dv), Iron (20% dv), Vitamin A (20% dv), Calcium (15% dv).
Carbohydrate Servings: 2
Exchanges: 4 starch, 2 lean meat
More From EatingWell
When you need a little pick-me up, skip the sugar-laden energy...
The Meatless Monday movement is growing in popularity across...
If you work out in the morning, refuel with one of these...
Few things are more satisfying on a chilly night than a...
Sunscreen helps keep your skin healthy and beautiful,...
Baked potatoes are the perfect accompaniment to your favorite...
These quick dinner recipes are tastier, healthier versions of...
A great salad deserves a great dressing. So we've created...
These delicious slim-down dinners all clock in at just 400...
Spaghetti squash is the ultimate pasta impostor: it is a...
These spicy recipes are packed with flavor and metabolism-...
The DASH diet (Dietary Approaches to Stop Hypertension) may...
Weeknight meals are made easy with these 20-minute, low-...
The next time you’re thinking about ordering takeout, put...
When you surround yourself with healthy and delicious food,...
If you’re trying to slim down, our low-calorie dinners to...
- Super Bowl
- Ease of Preparation
- Total Time
- 45 minutes or less