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Healthified Chipotle Pork Stew

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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.

  • 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 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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 140
  • Fat Reduced By 11g
  • Sodium Reduced By 810mg
See What Makes It Healthified »

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.

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)
Saturated Fat
 
 
8 g (before)
1 g (after)
Sodium
 
 
1560 mg (before)
750 mg (after)
Total Fat
 
 
16 g (before)
5 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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.

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