Healthified Salsa, Pork, and Black Bean Casserole

75% less sat fat • 44% less sodium than the original recipe. Serve this hearty casserole with a fresh green salad. You’ll feel like you’ve gone to healthified heaven!

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( 12 Ratings)

12 Ratings

5 Stars

4 Stars 50%

3 Stars 33%

2 Stars

1 Stars

Member Reviews ( 2 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 140
Fat Reduced By 13g
Sodium Reduced By 640mg

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 cup

Calories: 320
Calories from Fat: 70),

% Daily Value

Total Fat: 8g; 8%
(Saturated Fat 2 1/2g, 2 1/2% Trans Fat 0g 0% ),
Cholesterol: 85mg; 85%;
Sodium: 770mg; 770%;
Total Carbohydrate: 32g; 32%
(Dietary Fiber 6g 6% Sugars 4g 4% ),
Protein: 34g; 34%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 25%;
Calcium: 15%;
Iron: 15%;

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

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

Prep Time 20 min
Total Time 60 min
Servings 6

Ingredients

1 1/2: pounds lean boneless pork, trimmed of fat

1: tablespoon cooking oil

1: can (15 oz) Progresso® black beans, rinsed and drained

1: can (14.5 oz) Muir Glen® organic diced tomatoes

1: can (10.75 oz) reduced-fat and reduced-sodium condensed cream of chicken soup

2: cans (4.5 oz) chopped green chile peppers

1: cup quick-cooking brown rice

1/4: cup water

2: to 3 tablespoons Muir Glen® organic salsa

1/2: cup shredded reduced-fat cheddar cheese (2 ounces)

Directions

1 Preheat oven to 350º F. Cut pork into 1/2-inch cubes. In a large skillet, brown pork, half at a time, in hot oil. Drain off fat. Return pork to skillet.
2 Stir in black beans, tomatoes, condensed soup, chile peppers, brown rice, water, and salsa. Bring mixture to boiling. Carefully pour mixture into a 2-quart rectangular baking dish. Bake, uncovered, for 30 minutes. Sprinkle with cheese; let stand for 10 minutes before serving.

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
1 1/2 pounds boneless pork	1 1/2 pounds lean boneless pork, trimmed of fat
2 tablespoons butter	1 tablespoon cooking oil
1 can (10.75 oz) condensed cream of chicken soup	1 can (10.75 oz) reduced-fat and reduced-sodium condensed cream of chicken soup
1 cup instant white rice	1 cup quick-cooking brown rice
2 tablespoons water	1/4 cup water
2 tablespoons soy sauce	1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
1 cup shredded cheddar cheese (4 ounces)

Nutritional Highlights

Calories		460 (before) 320 (after)
Cholesterol		105 mg (before) 85 mg (after)
Fat		1 1/2 (before) 1/2 (after)
Saturated Fat		10 g (before) 2 1/2 g (after)
Sodium		1410 mg (before) 770 mg (after)
Total Fat		21 g (before) 8 g (after)

Reviews

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1 - 2 of 2 Reviews View All

Posted 1/17/2013 7:55:54 PM REPORT ABUSE monkey1971 said:

Rating:

I made this for dinner tonight and it was very good. I substituted chicken breast for the pork, added onion, a can of tomatoes with jalapenos, and doubled the amount of salsa. I served it with re-fried beans and made taco bowls out of tortillas. Topped with lettuce and ranch dressing. I will definitely make this again.

Posted 10/3/2012 7:48:29 PM REPORT ABUSE cmkiefer said:

Rating:

This was very good! I substituted extra lean ground turkey for the meat. I also used a can of the mexican-type diced tomatoes. I think it gives it a lot more flavor this way. The regular tomatoes would not be as flavorful, in my opinion.

1 - 2 of 2 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations.