ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END

Healthified Salsa, Pork, and Black Bean Casserole

false
( )

( )
00000000-0000-0000-0000-000000000000
Save & Share
+

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!

  • 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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 140
  • Fat Reduced By 13g
  • Sodium Reduced By 640mg
See What Makes It Healthified »

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

The Original vs. Healthified

toggle

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)
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)

Ratings & Reviews

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. 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

What do these labels mean?

View Full Nutrition Information

Hide Full Nutrition Information

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

Advertisement

ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END