Pork and Black Bean Stew

February 19, 2015

This recipe calls for a food processor. However, mine is very large and hard to clean, so I've found that for small jobs like the one required in this recipe, it's best to use an hand immersion blender. It does the same job but without all the cleanup.

Pork and Black Bean Stew

Serves 4, working time 25 min., total time 40 min.

2 tablespoons flour

1/2 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound well trimmed pork tenderloin, cut into 1/2 in cubes

2 tsp olive oil

1 red bell pepper, cut into 1/2 in squares

6 scallions, cut into 1 in pieces

3 cloves garlic, crushed and peeled

1 tsp chili powder

3/4 tsp ground coriander

1/2 tsp ground cumin

1/4 C yellow cornmeal

1 C reduced sodium chicken broth, de fatted

16 oz can black beans, rinsed and drained

1 tablespoon honey

1 C frozen corn kernels

1. On a sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and the black pepper. Dredge the pork in the flour mixture, shaking off the excess.

2. In a Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the pork and cook until golden brown, about 4 min. With a slotted spoon, transfer the pork to a plate and set aside. Add the bell pepper and cook until tender, about 5 min.

3. Meanwhile, in a food processor, combine the scallions, garlic, chili powder, coriander, cumin, cornmeal, and 1/2 C of the broth. Process until well combined. Stir the cornmeal mixture into the pan and cook, stirring constantly, until the mixture is slightly thickened, about 4 min. Stir in the remaining 1/2 C broth, the beans, honey, and remaining 1/4 tsp salt. Bring to a boil and cook for 5 min. to blend the flavors.

4. Return the pork to the pan, stir in the corn, and simmer until the pork is cooked through, about 4 min.

Nutritional Information: 6 g fat, 308 calories, 1.4 g sat. fat, 38 g carbohydrate, 26 g protein, 55 mg cholesterol, 673 mg sodium.

TIPS:

1. GTLF explains that pork tenderloin is very lean and only 26 percent of it's calories come from fat.  This compared with the fact that pork ribs have 56 percent of their calories coming from fat, is why pork loin is used in this recipe.

2. I now understand what the difference is between an electric and gas stove. Most importantly, a gas stove is easier to regulate temperatures. With an electric top, it's harder to tell if medium is really medium.  However, for me it's not a problem because gas stoves are obnoxious to clean. I'll always choose the electric top because of that.

3. This recipe has cornmeal in it, so you'll want to make sure the temperatures are kept low. If it's too hot the liquid will dry up quickly and the dish won't be very stew- like. I found that putting the lid on the pan helped to retain the moisture.