Tender Pork and Bean Stew - 18g Carbs, 5g Fiber, 3g Sugar

A bit of almonds inspire this Basque-like stew.

Diabetes-Friendly

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

1 1/2 lb Pork tenderloin, cut into 1-inch cubes

2 Tbsp unbleached white flour

1/2 Tbsp salt

1/2 tsp pepper

1/2 Tbsp olive oil

1/2 cup chopped onion

1 cup low-fat, low-sodium chicken broth

1 cup diced canned tomatoes

2 Tbsp slivered almonds

1 tsp chili powder

1/4tsp cayenne pepper

1/2 tsp cinnamon

1 can black beans, drained and rinsed

In a plastic bag, combine the flour, salt, and pepper with the

pork cubes. Shake the bag well. Heat the oil in a large stockpot

over medium-high heat. Add the pork and brown on all sides for

about 10 minutes. Add the broth, tomatoes, almonds, and spices.

Bring to a boil, lower the heat, and simmer for 30 minutes.

Add the beans and simmer for 10 more minutes.

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

Nutrition per Serving:

274 Calories, 79 Calories from Fat, 9g Total Fat,

2g Saturated Fat, 71mg Cholesterol, 417mg Sodium,

18g Total Carbs, 5g Dietary Fiber, 3g Sugars,

31g Protein

Exchanges Per Serving:

1 Starch, 4 Very Lean Meat, 1 Monounsaturated Fat

Carb Choices: 1

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