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Skinny Chipotle Pork Stew

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Skinny Chipotle Pork Stew
  • Prep 10 min
  • Total 40 min
  • Servings 5
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44% less cholesterol• 88% less sat fat than the original recipe. This chipotle had a chip on its shoulder. So it brought along pork, corn, salsa and some of its other nutritious friends in order to pack on tasty punch.
Updated Sep 20, 2016

Ingredients

  • 1 tablespoon olive oil
  • 12 ounces pork tenderloin, trimmed of fat and cut into bite-size pieces
  • 1 cup chopped red onion
  • 4 cloves garlic, minced
  • 1 12-ounce package frozen corn
  • 3 1/2 cups reduced-sodium chicken broth
  • 1 cup purchased chipotle-style salsa or regular salsa
  • 1 cup chopped red and/or yellow sweet pepper
  • 1/2 cup chopped tomato
  • 1/4 cup snipped fresh cilantro
  • Light sour cream (optional)

Steps

  • 1
    In a large saucepan, heat oil over medium-high heat. Add pork strips; cook and stir for 4 to 5 minutes or until brown and juices run clear. Remove pork strips from saucepan; set aside. Add red onion and garlic to saucepan. Cook and stir for 3 to 4 minutes or until onion is tender.
  • 2
    Add corn to saucepan. Cook and stir for 4 minutes. Stir in chicken broth, salsa, and sweet pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Return pork strips to saucepan; heat through. Remove saucepan from heat; stir in tomato and cilantro. If desired, top individual servings with sour cream.
  • 3
    Tex-Mex Chicken and Corn Soup: Prepare as above, except omit the pork and use 12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces.

Nutrition

200 Calories, 5g Total Fat, 20g Protein, 21g Total Carbohydrate, 6g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
45
Total Fat
5g
0%
Saturated Fat
1g
0%
Trans Fat
0g
Cholesterol
45mg
0%
Sodium
750mg
0%
Total Carbohydrate
21g
0%
Dietary Fiber
3g
0%
Sugars
6g
Protein
20g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
80%
80%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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