Healthified Chipotle Pork Stew

44% less cholesterol• 88% less sat fat than the original recipe. This chipotle had a chip on its shoulder. So it brought along pork, corn, salsa and some of its other nutritious friends in order to pack on tasty punch.

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( 11 Ratings)

11 Ratings

5 Stars 36%

4 Stars 27%

3 Stars 36%

2 Stars

1 Stars

Member Reviews ( 4 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 140
Fat Reduced By 11g
Sodium Reduced By 810mg

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 200
Calories from Fat: 45),

% Daily Value

Total Fat: 5g; 5%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 45mg; 45%;
Sodium: 750mg; 750%;
Total Carbohydrate: 21g; 21%
(Dietary Fiber 3g 3% Sugars 6g 6% ),
Protein: 20g; 20%

% Daily Value*:

Vitamin A: 30%;
Vitamin C: 80%;
Calcium: 4%;
Iron: 8%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 40 min
Servings 5

Ingredients

1: tablespoon olive oil

12: ounces pork tenderloin, trimmed of fat and cut into bite-size pieces

1: cup chopped red onion

4: cloves garlic, minced

1: 12-ounce package frozen corn

3 1/2: cups Progresso® reduced-sodium chicken broth

1: cup purchased chipotle-style salsa or regular salsa

1: cup chopped red and/or yellow sweet pepper

1/2: cup chopped tomato

1/4: cup snipped fresh cilantro

: Light sour cream (optional)

Directions

1 In a large saucepan, heat oil over medium-high heat. Add pork strips; cook and stir for 4 to 5 minutes or until brown and juices run clear. Remove pork strips from saucepan; set aside. Add red onion and garlic to saucepan. Cook and stir for 3 to 4 minutes or until onion is tender.
2 Add corn to saucepan. Cook and stir for 4 minutes. Stir in chicken broth, salsa, and sweet pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Return pork strips to saucepan; heat through. Remove saucepan from heat; stir in tomato and cilantro. If desired, top individual servings with sour cream.
3 Tex-Mex Chicken and Corn Soup: Prepare as above, except omit the pork and use 12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
2 tablespoons butter	1 tablespoon olive oil
1 pound pork tenderloin, cut into bite-size pieces	12 ounces pork tenderloin, trimmed of fat and cut into bite-size pieces
2 cups canned creamed corn	1 12-ounce package frozen corn
3 1/2 cups chicken broth	3 1/2 cups Progresso® reduced-sodium chicken broth
1 cup sour cream	Light sour cream (optional)

Nutritional Highlights

Calories		340 (before) 200 (after)
Cholesterol		80 mg (before) 45 mg (after)
Fat		1 (before) 1/2 (after)
Saturated Fat		8 g (before) 1 g (after)
Sodium		1560 mg (before) 750 mg (after)
Total Fat		16 g (before) 5 g (after)

Reviews

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1 - 3 of 4 Reviews View All

Posted 11/19/2012 9:09:26 PM REPORT ABUSE PennyO said:

Rating:

I've made this a couple of times. I've started brining my pork EVERY time. Makes the pork like BUTTER!!! I am not a huge fan of corn, so I substituted zucchini and it turned out great.

This is a family favorite!

Posted 1/20/2011 3:05:34 PM REPORT ABUSE neonsock said:

Rating:

I substituted this recipe with chicken breasts, and it was very good. I added some tortilla chips that you put in salads, and it added a nice crunch. Overall, good flavor and healthy!

Posted 5/24/2010 12:13:12 PM REPORT ABUSE Katemcgunn@yahoo.com said:

Rating:

This pork stew is great. I substituted a can of Tomatoes with mild chilis for the Salsa.

1 - 3 of 4 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.