Change Your Choices

Change Your Life…Tips for a healthier you

Pork- It’s What’s for Dinner

on March 5, 2012

I had some time to do a little cooking over the weekend so I dug into my saved file and pulled out one I have been meaning to try:

Guisado de Puerco con Tomatillos, also known as Pork Stew in Green Salsa.  I prefer that Spanish name as it makes it sound much more “gourmet” and more difficult than it actually is.The prep time is 25 mintues, cooking time is about an hour.

Most of you who are north of the border have probably not cooked with tomatillos, but they are a staple in Mexican cooking.  The fruit of the tomatillo (toe-ma-tee-oh)  is green and about the size of a large cherry tomato. The inside is white and meatier than a tomato. They are covered by a papery husk which may range from the pale green color of the fruit itself to a light grocery-bag brown. The husks are inedible and should be removed before use. (duh)

Tomatillos have no fat, no cholesterol, and no sodium. They are also a good source of iron, magnesium, phosphorus and copper, and a very good source of  fiber, Vitamin C, Vitamin K, Niacin, Potassium and Manganese. One tomatillo has just 11 calories!

The original recipe called for 3 pounds of pork shoulder roast, I switched this to 2 pounds of boneless pork loin chops to save some fat and calories.  Two pounds were plenty but add more if you are big meat eaters.  I also used low-sodium chicken broth instead of water to give it a bit more flavor.

Guisda de Puerco con Tomatillos (Pork Stew in Green Salsa)

1/2 cup all-purpose flour                     2 cups chopped fresh tomatillos

1 tsp salt                                             1 (7 oz) can green chiles, drained

1/2 tsp cumin                                      2 fresh jalapeno peppers, seeded and chopped (see note)

2 lbs. boneless pork loin chops,cubed         2 tsp. dried marjoram

2 tbl. olive oil, more if needed            1 cup low-sodium chicken broth (or water)

1 large onion, chopped                       3 cloves garlic, minced (see note)

1/2 cup chopped fresh cilantro

1- Stir together the flour, salt, pepper, in a large bowl.  Place cubed pork into the mixture, stir well to coat the meat with seasoning.

2- Heat the olive oil in a large, heavy pan or Dutch oven over medium-high heat until the oil shimmers.  Place the meat into the hot pan in a single layer and pan-fry until the pork is brown on all sides.  Remove meat to a bowl.

3-Cook and stir the onion in the hot pan, adding oil if necessary.  Cook until the onion is beginning to brown.  Add the pork, garlic, tomatillos, chiles, marjoram, chopped cilantro, and broth.  Cover and simmer over low heat, stirring occasionally until the meat is tender, about 1 hour. Garnish with a dollop of fat free sour cream if desired.

Notes: I don’t like peeling and seeding jalapenos so I buy the 7 oz can instead.  My husband likes spicy hot food, I am more medium so I used 1/2 of the can and it was plenty spicy!   If you are not a fan- omit the jalapenos or cut back on the quantity.

I also don’t like peeling and dicing garlic so I by the diced garlic in a jar, usually found in the refrigerated produce section. I just dump in an amount that looks good.  (I love garlic so I know I won’t overdo it.)

A sprig of cilantro makes it look fancy!

Serving suggestion: This is a thick stew, I served it over brown rice (love the Uncle Ben’s 90 second pouch).  The two of us each had a hearty bowl for dinner, the same for lunch, and finished it off with a side salad for another lunch!  This stew is also thick enough to put in a tortilla.

The nutrition facts won’t be quite accurate because of the change in meat and adding broth instead of water, but this is close.  The calories and fat will be a bit lower in my version!

Amount Per Serving
Calories 346
Calories from Fat 145

% Daily Value *
Total Fat 16.1g 25 %
Saturated Fat 4.8g 24 %
Cholesterol 88mg 29 %
Sodium 904mg 36 %
Potassium 740mg 21 %
Total Carbohydrates 18g 6 %
Dietary Fiber 3.1g 13 %
Protein 32g 64 %
Sugars 5g
Vitamin A 17 %
Vitamin C 62 %
Calcium 7 %
Iron 30 %
Thiamin 99 %
Niacin 108 %
Vitamin B6 38 %
Magnesium 20 %
Folate 22 %

 Wow!  look at those percentages on the vitamins and minerals!

One response to “Pork- It’s What’s for Dinner

  1. […] Pork- It’s What’s for Dinner ( […]

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