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Author: Alice Henneman, MS, RDN, Extension Educator
Enjoy a non-traditional form of “pork and beans” in this quick, easy and delicious nutritional powerhouse of a soup. Pork is an "excellent" source of thiamin, niacin, riboflavin, vitamin B-6, phosphorus and protein and a "good" source of zinc and potassium based on U.S. Department of Agriculture (USDA) guidelines for use of these terms. The pork chops in this recipe meet USDA guidelines for "lean": less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol per 100 grams and per labeled serving.
Pinto beans are loaded with dietary fiber, high in folate and a good source of potassium. Tomatoes are second only to potatoes in popularity. The lycopene in tomatoes may help protect against heart disease and cancer.
Serves 4
Ingredients
- 2 boneless pork chops, diced
- 1/2 onion, chopped
- 1 (14-1/2 oz) can chicken broth
- 1 (15 oz) can Mexican-style chopped tomatoes
- 1 (15 oz) can pinto beans, drained and rinsed
- 2 teaspoons chili powder
Directions
In deep saucepan, brown pork with onion; stir in remaining ingredients, bring to a boil, lower heat, cover and simmer 10-15 minutes.
Alice's Notes
You may be able to find a larger, boxed version of chicken broth lower in sodium than a canned form; 14 1/2 ounces of broth is equal to 2 cups of broth minus approximately 1/3 cup. (One ounce = 2 tablespoons; there are 8 ounces in a cup.)- Transfer leftover soup to shallow containers to speed cooling; keep perishable foods (such as this soup) at room temperature no longer than a TOTAL of 2 hours. You can place foods in the refrigerator while still warm. Plan to eat leftovers within 3-4 days or freeze for longer storage. Plan to eat frozen soup within 2 to 3 months for best quality; however, soup will remain safe indefinitely if stored at 0 ° F.
Recipe courtesy of National Pork Board. For more information about pork, visit PorkBeinspired.com.
Photos by Alice Henneman