Culinary Caravan's January Recipe of the Month
High Fibre, Low Fat Chilli
| 6 oz | pork tenderloin, trimmed and cut into 1/4-inch cubes |
| vegetable cooking spray | |
| 4 oz | yellow pepper, cut into 1/4-inch dice |
| 5 | green onions, cut into 1/4-inch slices, reserving 1 tsp for garnish |
| 4 | cherry tomatoes, quartered |
| 1 tsp | chef Deb's herb dust (recipe follows) |
| 1 tsp | chilli powder |
| 1 tsp | chipotle hot sauce (from Mexican food section of major grocery stores) |
| 1/2 cup | V8 juice, regular or "low sodium" variety |
| 1/3 cup | cooked pot barley |
| 1 tbsp | non-fat sour cream |
| 1 oz | reduced fat cheddar cheese, grated |
| 1 tsp | reserved sliced green onion |
In a heavy bottomed saucepan set over medium heat, lightly coat bottom of pot with vegetable spray.
Add cubed pork and sauté until no longer pink, about 5 minutes. Remove cooked meat to plate and set aside.
To saucepan, add yellow pepper, green onion and cherry tomatoes and sauté for 2 minutes.
Add herb dust, chilli powder and hot sauce and continue cooking for an additional 3 minutes.
Return cooked pork to saucepan and add V8 juice and cooked barley.
Cook for 5 minutes more.
Serve chilli topped with sour cream, grated cheddar cheese and chopped green onion.
Add cubed pork and sauté until no longer pink, about 5 minutes. Remove cooked meat to plate and set aside.
To saucepan, add yellow pepper, green onion and cherry tomatoes and sauté for 2 minutes.
Add herb dust, chilli powder and hot sauce and continue cooking for an additional 3 minutes.
Return cooked pork to saucepan and add V8 juice and cooked barley.
Cook for 5 minutes more.
Serve chilli topped with sour cream, grated cheddar cheese and chopped green onion.
Chef Deb's Herb Dust (Makes about 4 tbsp)
| In a mortar and pestle, a spice grinder or with a wooden rolling pin, grind the following: | |
| 1 tbsp | dried onion flakes |
| 1 tbsp | dried garlic flakes |
| Add: | |
| 1 tbsp | dried basil leaves |
| 1 tbsp | dried parsley leaves |
Combine all ingredients together and store in an airtight container in a dark cupboard for up to 6 months.
Missed a recipe? Contact Chef Deb for the recipe of the month you missed.
