Recipes: Making Use of Chicken, Beef, and Pork

the recipes

september 2003

Making Use of Chicken, Beef, and Pork

Quick Pork and Black Bean Chili with Rice

(makes 4 servings)

1	medium onion, cut in half and thinly sliced
2	cloves garlic, minced
2	teaspoons olive oil
2 to 3	teaspoons good-quality chili powder
1	teaspoon crushed dried oregano
1	teaspoon ground cumin
1	14 1/2 ounce can no-salt-added diced tomatoes
1	15-ounce can black beans, rinsed and drained
1	4-ounce can chopped green chiles, drained
1	8-ounce can low-sodium tomato sauce
2	cups cubed cooked pork
1 1/3	cups hot cooked rice

In a large heavy saucepan over medium-low heat, sauté the onion and garlic in the olive oil until the onion is wilted, about 5 minutes. Stir in the chili powder, oregano, cumin, tomatoes with their liquid, black beans, chiles, and tomato sauce.
Bring to a boil, reduce the heat, and simmer for 15 minutes. Add the pork and continue to simmer for another 10 minutes.
Mold some of the rice into a 1/3-cup measuring cup. Unmold onto one side of a shallow soup plate. Repeat until rice is used. Ladle the chili alongside the rice. Serve hot.

Per serving:	354 calories (15% calories from fat), 34 g protein, 6 g total fat (1.9 g saturated fat), 44 g carbohydrate, 11 g dietary fiber, 68 mg cholesterol, 599 mg sodium, 689 mg potassium
Diabetic exchanges:	3 carbohydrate (1 1/2 bread starch, 2 vegetable), 2 1/2 lean meat

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