Mexican Pork and Rice

Here is another recipe that I made for my cooking class on Nov. 17, 2011. We visited Mexico with this traditional pork and rice dish that is packed with wholesome nutrition.

After a few revisions I was very impressed with the nutritional values that came out of my calculations for the nutrition label.

For 1 1/2 cup serving: 350 kcals, 7g fat, 640mg sodium, 48g Carbs, 8g fibre, 24g protein!

I love this recipe because it is very filling for a 1 ½ cup serving portion. For a 1 pot meal you get a lot bang for you buck.  It is packed with a ton vegetables, high in protein and fibre, and is low in carbohydrates.  It is great meal to eat for anyone wanting to manage his or her weight or is diabetic.

I really enjoyed the specific Mexican flavors that emerged from this recipe like cumin and cilantro.

You can try and make it with Minute rice if you are short on time, but I don’t recommend doing so as minute rice is rather tasteless.

Hope you enjoy!

Mexican Pork & Rice  (PDF)

INGREDIENTS

  • 18 oz PORK TENDERLOIN, (2 cups cubed)
  • 2 tbsp VEGETABLE OIL, CANOLA
  • 2 tbsp CUMIN, GROUND
  • 1/2 tsp CHILI POWDER
  • 1/2 tsp ANCHO CHILI POWDER
  • 1 onion RED ONION
  • 3 clove GARLIC, RAW
  • 1 medium YELLOW PEPPER, SWEET, RAW (BELL), MEDIUM
  • 1 medium ZUCCHINI, BABY, RAW
  • 3 cup TOMATO, CHOPPED, CANNED (796 ml can)
  • 1/2 cup THICK & CHUNKY SALSA
  • 1 tbsp LIME JUICE, UNSWEETENED
  • 1 cup CORN, FROZEN
  • 2 tbsp JALAPENO, RAW or CANNED, sliced
  • 2 cup BLACK BEANS, canned, drained & rinsed
  • 1 item Low Sodium Bouillon Cube, reconstituted with 2 cups water
  • 1 cup WHITE RICE, LONG GRAIN, DRY, ‘Original Converted’
  • 1/2 cup CILANTRO

DIRECTIONS
1. Put pork into a medium size bowl. Add cumin, chili powder and ancho chili powder. Stir until each piece of pork is coated with the spices. If you do not have ancho chili powder, substitute with chili powder. You can find ancho chili powder in the McCormick spice brand at most grocery stores.

2. Heat canola oil in a large frying pan on medium heat. Add pork and fry for 2-3 minutes. Stir the meat and then push it to one side of the pan. Add onion and garlic onto the cleared side of the frying pan. Saute onion and garlic for 2 minutes.

3. Add chopped yellow peppers, zucchini, canned tomatoes, salsa, lime juice, corn, jalapeno, and black beans. Cook
for 2-3 minutes.

4. Add rice & chicken stock. Cook until rice is tender (about 30 minutes) and liquid is absorbed.

5. Stir in cilantro at the end.

Makes 7x 1 cup servings

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About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
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