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Pork & Beans
An American tradition gets a nutritional dusting off
A real old-fashioned pork and beans can start out with a lump of fatback, and then often uses as fatty cut of pork such as pork shoulder. We've opted instead for lean pork tenderloin. The rest of the ingredients--molasses, beans, tomatoes--are more or less the same, except that we use only a fraction of the oil called for to saute the pork, and we've added a nutrition bonus in the form of carrot juice. The natural sweetness of the carrot juice underscores the sweet-savory balance of the molasses-tomato mixture. All in all, the makeover is an impressive one, especially in the saturated fat and cholesterol department.
PER SERVING
BEFORE
AFTER
Calories
768
296
Dietary fiber (g)
10
10
Total fat (g)
45
5
Saturated fat (g)
14
1
Cholesterol (mg)
158
37
Sodium (mg)
832
495
Beta-carotene (mg)
0.3
3.9
The Ingredients
* 2 teaspoons olive oil
* 1 large onion, finely chopped
* 1 red bell pepper, diced
* 3 cloves garlic, minced
* 8 ounces pork tenderloin, cut into 1/2-inch chunks
* 1 can (14-1/2 ounces) no-salt-added stewed tomatoes
* 3/4 cup carrot juice
* 2 tablespoons light molasses
* 1 teaspoon ground ginger
* 1/2 teaspoon salt
* 1 can (19 ounces) pinto beans, rinsed and drained
1 In a large nonstick saucepan or Dutch oven, heat the oil over medium heat. Add the onion, bell pepper, and garlic, and cook, stirring frequently, until the onion is golden brown, about 7 minutes. 2 Add the pork and cook until no longer pink, about 5 minutes. 3 Stir in the tomatoes, carrot juice, molasses, ginger, and salt and bring to a boil. Add the beans, reduce to a simmer, cover, and cook 15 minutes. 4 Uncover and cook until the pork is tender, about 10 minutes. Makes 4 servings
Recipe Pork & Beans