Black-Eyed Peas with Pork and Greens - 32g Carbs, 5g Fiber
From: www.EatingWell.com - January/February 2009
This boldly flavored spin on Hoppin' John replaces salt pork or bacon
with lean pork chops. Plus we've added greens—in this case kale—a
traditional accompaniment with the dish. Serve with cornbread and a
glass of Spanish rioja.
Special Health Considerations:
Low Sodium − High Potassium − High Calcium − Low Calorie − High Fiber −
Low Sat Fat − Low Cholesterol − Heart Healthy − Diabetes Appropriate −
Healthy Weight
Total Time: 45 minutes
Prep Time: 30 minutes
Servings: 6
Serving Size: about 1 1/3 cups each
1 lb boneless pork chops, trimmed, cut into 1/2-inch pieces
1/2 tsp salt, divided
1/4 tsp freshly ground pepper
1 Tbsp canola oil
1 medium onion, chopped
2 Tbsp tomato paste
1 cup instant brown rice
8 cups roughly chopped kale leaves (about 1 small bunch), tough stems removed
4 cloves garlic, minced
1 (14oz can) reduced-sodium chicken broth
2 Tbsp cider vinegar OR sherry vinegar
1/2 tsp smoked paprika, preferably hot (see Tip)
1 (15oz can) black-eyed peas, rinsed
Toss pork with 1/4 teaspoon salt and pepper. Heat oil in a large
nonstick skillet over medium heat. Add the pork and cook, stirring,
until just cooked through, 4 to 6 minutes. Transfer to a bowl with
a slotted spoon.
Add onion, tomato paste and rice to the pan and cook until the onion
softens, about 4 minutes. Add kale and garlic and cook until the kale
begins to wilt, 1 to 2 minutes. Stir in broth, vinegar, paprika and
the remaining 1/4 teaspoon salt. Bring to a boil. Cover, reduce heat
and simmer until the rice is done, 15 to 20 minutes. Stir in the
reserved pork and black-eyed peas and heat for 1 minute.
Tip:
Smoked paprika is a spice made from grinding smoke-dried red peppers.
It's available in sweet, bittersweet and hot. Find it in the spice
section of large supermarkets or at tienda.com.
Servings: 6
Serving Size: about 1 1/3 cups each
Nutrition per Serving:
281 Calories, 8g Fat, 2g Saturated Fat, 3g Mono Unsaturated Fat,
45mg Cholesterol, 22g Protein, 32g Carbs, 5g Fiber, 405mg Sodium,
740mg Potassium
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat, 1/2 fat
Nutrition Bonus: Vitamin A (280% daily value), Vitamin C (190% dv),
Potassium (21% dv), Magnesium (20% dv), Calcium & Iron (15% dv).
Carbohydrate Servings: 2
