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Course

Preparation

Diets

DIY

Source: Nancy Hughes | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Pork and Okra Creole

This is a great one-dish meal. It’s packed with tons of flavor, is quick to make, and even quicker to clean up. Only one skillet required. Canola oil aids in browning and tenderizing the pork, and it blends the flavors of the other ingredients.

Pork and Okra Creole recipe made with canola oil by Nancy Hughes

Ingredients

  • 2 Tbsp canola oil, divided 30 mL
  • 12-oz. pork tenderloin, cut into 1/2-in. (1-cm) slices 350 g
  • 1 cup diced onions 250 mL
  • 1 medium green bell pepper, seeded and cut into 1-in. (2.5-cm) pieces
  • 1 medium red bell pepper, seeded and cut into 1-in. (2.5-cm) pieces
  • 2 medium garlic cloves, minced
  • 6 oz. fresh or frozen and thawed okra, cut into 1/2-in. (1-cm) slices 170 g
  • 1 can (13.5 oz./398 mL) no-salt-added, diced tomatoes
  • 1 1/2 tsp dried thyme leaves 7 mL
  • 1/4 cup finely chopped parsley or green onion 60 mL
  • 2 tsp Louisiana hot sauce 10 mL
  • 1/2 tsp salt 2 mL
  • 2 cups cooked brown rice 500 mL
2 Tbsp canola oil, divided12-oz. pork tenderloin, cut into 1/2-in. (1-cm) slices1 cup diced onions1 medium green bell pepper, seeded and cut into 1-in. (2.5-cm) pieces1 medium red bell pepper, seeded and cut into 1-in. (2.5-cm) pieces2 medium garlic cloves, minced6 oz. fresh or frozen and thawed okra, cut into 1/2-in. (1-cm) slices1 can (13.5 oz.) no-salt-added, diced tomatoes1 1/2 tsp dried thyme leaves1/4 cup finely chopped parsley or green onion2 tsp Louisiana hot sauce1/2 tsp salt2 cups cooked brown rice

Instructions

  • 1. In a large skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Cook pork 3 minutes or until slightly pink in center, stirring occasionally. Set aside on separate plate.
  • 2. Heat remaining 1 Tbsp (15 mL) canola oil and cook onions and peppers for 4 minutes or until vegetables begin to lightly brown on edges. Stir in garlic and cook 15 seconds, stirring constantly. Stir in okra, tomatoes, thyme, and cooked pork. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer 20 minutes or until vegetables are just tender. Remove from heat.
  • 3. Stir in parsley, hot sauce, and salt. Cover and let stand 5 minutes to absorb flavors.
  • 4. Serve the pork and okra mixture over rice.

Yield

4 servings

serving size

1 1/4 cups (310 mL) pork mixture and 1/2 cup (125 mL) cooked rice

nutritional analysis

Per Serving

Calories360
Total Fat10 g
Saturated Fat1.5 g
Cholesterol55 mg
Carbohydrates42 g
Fiber6 g
Sugars8 g
Protein24 g
Sodium420 mg
Potassium806 mg

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