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Prep Time: 10 Minutes Cook Time: 17 Minutes |
Ready In: 27 Minutes Servings: 6 |
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This is a recipe from Healthy Heart Cookbook from the American Medical Association. I made it today and it's really good and filling. / In this tangy stew, black beans and lean pork tenderloin are simmered with tomatoes, garlic, and a hint of molasses. Serve with corn bread. You can substitute 1 cup dried beans for the canned beans (soak at least 10 hours, then simmer in water at least 1 hour until the beans are cooked) Ingredients:
1 tablespoon olive oil |
1 yellow onion, chopped |
3 garlic cloves, minced |
2 teaspoons fresh oregano, finely chopped or 1 teaspoon dried oregano |
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 cups canned black beans, rinsed and drained (about 2 cans, each 15 oz) |
1/2 teaspoon salt (didn't use) |
1/2 teaspoon fresh ground pepper |
1 tablespoon fresh cilantro or 1 tablespoon parsley, chopped |
Directions:
1. In a large saucepan, heat the olive oil over medium-high heat. Add the onion and sauté 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.
2. Add the pork and black beans and simmer until the pork is just cooked through, about 5 minutes. Season with salt and pepper, garnish with the cilantro, and serve immediately.
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