Sunday, June 12, 2016

[Healthy_Recipes_For_Diabetic_Friends] Pork Enchiladas with Shredded Pork Sauce - 12.2g Carbs, 1.6g Fiber, 0.5g Sugar


Pork Enchiladas with Shredded Pork Sauce - 12.2g Carbs, 1.6g Fiber, 0.5g Sugar

From: Back to the Kitchen By Freddie Prinze Jr.
"My mother taught me this dish: The sauce is insane. Insane! It is a riff on a classic New Mexican dish called adovada, or chile-braised pork. When my mom makes it, she makes individual enchiladas: She lays out 6 flour tortillas, places the shredded meat in each one, then rolls them up and lays them side by side. She then pours the leftover liquid in the pan -- now a chile sauce with remnants of the pork -- ladle by ladle over the enchiladas. She finishes the dish with a healthy layer of cheese. My recipe is a little faster and turns out more like a casserole, but it is just as delicious. In fact, you might want to make two trays at a time, just to have leftovers."

3 Tbsp olive oil
1 to 1 1/2 lb pork tenderloin
1 tsp salt
1 tsp freshly ground black pepper
7 tsp ancho chile powder
4 cups (32 oz) chicken stock
1 clove garlic, smashed
2 Tbsp unsalted butter
1 bay leaf
6 medium flour tortillas (8 inch diameter)
12 oz shredded mild cheddar or Monterey Jack cheese, or a blend of the two

1. In a Dutch oven, heat 2 tablespoons of the oil over medium to medium-high heat.

2. Sprinkle the pork evenly on all sides with the salt, pepper, and 2 1/2 teaspoons of the chile powder.

3. Brown the tenderloin on both sides in the hot oil, about 7 minutes per side.

4. Slowly add the chicken stock -- it will splatter when it hits the hot pot. It will cover anywhere from halfway to just about covering the pork.

5. Add the crushed garlic clove, the remaining 4 1/2 teaspoons chile powder, the butter, and the bay leaf and bring the mixture just to a boil. Reduce the heat, partially cover, and simmer over very low heat until the pork is fork-tender, about 1 hour 30 minutes.

6. Turn off the heat, remove the pork from the liquid, and let it rest for 10 minutes on a cutting board. Meanwhile, taste the cooking liquid for salt.

7. Preheat the oven to 350°F. Grease a 9 x 13-inch baking dish with the remaining 1 tablespoon oil.

8. When the pork has cooled slightly, use your hands or 2 forks to pull the pork into shreds, and if necessary, cut the shreds into more bite-size pieces using a knife or kitchen shears. Return the shredded pork to the liquid and set aside.

9. To prepare the enchiladas my way, lay 2 of the tortillas down flat (they will overlap) in the baking dish. Using a slotted spoon so you scoop up more pork than sauce, spread half of the pork on top of the tortillas, and then sprinkle on one-third of the cheese. Lay down 2 more tortillas and again top them with half of the pork and one-third of the cheese. Lay down the last 2 tortillas and top them with the remaining cheese and pour on whatever sauce remains, using a spatula to scrape out every last drop.

10. Cover with foil and bake for 20 minutes. Remove the foil for the last 5 minutes if you want some crunch to your cheese.

Nutrition From:
Using low sodium chicken broth! Using corn tortillas instead of flour!
Servings: 6
Serving Size: 368 g
Nutrition per Serving: 532 Calories, 294 Calories from Fat, 32.7g Total Fat, 15.7g Saturated Fat, 0g Trans Fat, 143mg Cholesterol, 841mg Sodium, 576mg Potassium, 12.2g Total Carbs, 1.6g Dietary Fiber, 0.5g Sugars, 46.4g Protein
Vitamin A 11% - Calcium 45% -  Iron 13%
Nutrition Grade: B-

Good points:
    Very low in sugar
    High in phosphorus
    High in selenium
    High in thiamin


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