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This may be made with cubed, raw pork loin, or with browned ground beef/veal/lamb. The nutrition analysis is for
pork loin and the analysis is also based on tomato sauce with salt added. If you use tomato sauce with no salt added,
the sodium content per serving is about 400 mg.
This was adapted from a recipe calling for the addition of Worcestershire Sauce (1.4 tsp) which I have omitted due to
the additional sodium content. You may want to increase the amount of spices (chili powder and black pepper) by about
double and if you cook your own beans you can reduce the sodium amounts by even more.
Ingredients:
1 pound cubed pork loin (or lean ground beef, lamb, or veal)
1 1/2 cups chopped onion (about 1 large onion)
non stick cooking spray
1/4 cup long grain rice, not instant, uncooked
3 cups diced raw potatoes
1 cup diced celery
2 cups kidney, pinto or red beans, (1 - 15 oz can, drained and rinsed)
1/8 tsp ground black pepper
1/4 tsp chili pwder
1 cup tomato sauce
1/2 cup water
Procedure:
Brown the meat and chopped onions in a skillet that has been sprayed with non stick cooking spray. Drain well.
Place meat and onion mixture in the bottom of crockpot, and then layer the remaining ingredients in the order givern in the
ingredient list. You may want to add some chopped carrots, or baby carrots into the pot, before the celery. Cover
and cook on low for at least 6 hours, or until potatoes are tender. Sliced or chunked sweet potatoes may be substituted
for the diced potatoes
Serving Size: 1/4 of recipe is approximately
550 calories, 38 g protein, 16 g fat (5 f saturated), 61 g carbohydrate, 701 mg sodium, 68 mg cholesterol
Diabetic Exchange - 4 meat, 2 fat, 4 bread/starch
4 servings
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