Pork and Okra Creole
This is a great one-dish meal. It’s packed with tons of flavor, is quick to make, and even quicker to clean up. Only one skillet required. Canola oil aids in browning and tenderizing the pork, and it blends the flavors of the other ingredients.
INGREDIENTES
- 2 Tbsp canola oil, divided 30 mL
- 12-oz. pork tenderloin, cut into 1/2-in. (1-cm) slices 350 g
- 1 cup diced onions 250 mL
- 1 medium green bell pepper, seeded and cut into 1-in. (2.5-cm) pieces
- 1 medium red bell pepper, seeded and cut into 1-in. (2.5-cm) pieces
- 2 medium garlic cloves, minced
- 6 oz. fresh or frozen and thawed okra, cut into 1/2-in. (1-cm) slices 170 g
- 1 can (13.5 oz./398 mL) no-salt-added, diced tomatoes
- 1 1/2 tsp dried thyme leaves 7 mL
- 1/4 cup finely chopped parsley or green onion 60 mL
- 2 tsp Louisiana hot sauce 10 mL
- 1/2 tsp salt 2 mL
- 2 cups cooked brown rice 500 mL
INSTRUCCIONES
- 1. In a large skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Cook pork 3 minutes or until slightly pink in center, stirring occasionally. Set aside on separate plate.
- 2. Heat remaining 1 Tbsp (15 mL) canola oil and cook onions and peppers for 4 minutes or until vegetables begin to lightly brown on edges. Stir in garlic and cook 15 seconds, stirring constantly. Stir in okra, tomatoes, thyme, and cooked pork. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer 20 minutes or until vegetables are just tender. Remove from heat.
- 3. Stir in parsley, hot sauce, and salt. Cover and let stand 5 minutes to absorb flavors.
- 4. Serve the pork and okra mixture over rice.
RINDE
4 servings
TAMAÑO DE LA PORCIÓN
1 1/4 cups (310 mL) pork mixture and 1/2 cup (125 mL) cooked rice
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 360 |
| Grasa total | 10 g |
| Grasa saturada | 1.5 g |
| Colesterol | 55 mg |
| Carbohidratos | 42 g |
| Fibra | 6 g |
| Azúcares | 8 g |
| Proteína | 24 g |
| Sodio | 420 mg |
| Potasio | 806 mg |
