Wednesday, May 20, 2009

Low Cal Wednesday


Oh what a beautiful Morning I just looked outside and it rained last night everything is starting to look green. Last week I made this great black bean and pork stew. It was so quick and easy. Usually making stew takes at least an hour .Start to finish 30 minutes.The added spices brought out the entire flavor in the beans. I have never been a black bean fan but my mind has been changed. In this tangy stew, black beans and lean pork tenderloin are simmered with tomatoes, garlic and you can’t forget the molasses. You can not beat this one for flavor. The calories are 245 for one cup serving. This recipe serves six. This is another great recipe from that Healthy Heart Cookbook.


Hearty Pork Stew

1 tablespoon olive oil

1 yellow onion chopped

3 cloves garlic, minced

2 teaspoons finely chopped fresh oregano or 1 teaspoon dried oreganp

1 teaspoon ground cumin

1/4 teaspoon ground allspice

1 large tomato, chopped

1 tablespoon dark molasses

1 cup fat-free, no salt-added chicken broth

1 lb pork tenderloin, trimmed of visible fat and cut into 1-inch cubes

3 cup canned black beans (about 2 can, each 15 oz), rinsed and drained

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 tablespoon chopped fresh cilantro or parsley

In a large saucepan, heat the olive oil over medium-high heat. Add the onion and saute until soft, about 5 minutes. Add the garlic, oregano, cumin, and allspice and cook for 1 minute. Add the tomato and molasses and simmer until the flavors are blended, about 3 minutes. Carefully add the broth and bring to a boil.

Add the pork and black beans and simmer until the pork is just cooked through, about 5 minutes. Season with the salt and pepper, garnish with cilantro, and serve immediately.

5 comments:

Mary said...

What a nice combination of flavors. I've bookmarked this. Thanks for sharing, Lynette.

Cheryl said...

You must be reading my husbands mind, he loves beans and I had never thought of using pork! great idea!

Katy ~ said...

Nett, another fantastic recipe. I'm sending this to Sweetie-pi's allergic-to-everything kid. She'll be so excited to have a recipe she can actually EAT!!

And it certainly looks like a recipe we'd greatly enjoy as well. I never thought of molasses and black beans together. My lips are smacking over this one!

Ginger said...

Lynette,

It is hard to believe that stew is heart healthy!! When something looks and sounds so tasty you think maybe it isn't that good for you? Your stew sounds incredible. I love the cilantro garnish. Great photos!

Tangled Noodle said...

This dish almost makes me wish for cool weather again so I can justify having bowls and bowls of it!