Recipes of anjee barber

Registered dietitian · 1052776

Let food be thy medicine

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Ancho Pork and Black Beans with Pineapple-Habanero Salsa

Monday, May 06, 2019
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Portions
16
Ingredients
or3 1/2 pounds pork tenderloin (1568 g)
or1 tsp of salt
or1/2 tsp black pepper
or2 tsps of ancho chilli powder
or1 tsp of ground cumin
or1 tsp dried oregano
or1/4 tsp of ground cinnamon
or1 med onion, chopped
or4 cloves of garlic, chopped
or1 cup of chicken broth
or1.5 cups of beans
or2.5 cups of fresh pineapple
or1/4 cup chopped sweet pepper
or2 tablespoons chopped cilantro
or1 tablespoon lime juice
or1 dash of salt
or1 nonstick cooking spray
or1 habanero pepper, seeded and chopped
or1 can drained diced tomatoes
Preparation
1.
Description: Equipment: Crock Pot Instructions: 1. Coat slow cooker bowl with nonstick cooking spray. 2. Season pork with salt and pepper. Place in slow cooker. 3. Sprinkle with ancho chile powder, cumin, oregano and cinnamon. Place onion, garlic and tomatoes around pork. Pour broth down sides of bowl. 4. Cover and cook on HIGH for 6 hours or LOW for 8 hours. 5. Remove pork to a cutting board and shred with 2 forks. Return to slow cooker; stir in beans and heat through. serving size: 4 ounces pork + 3 tbsp salsa Pineapple- Habanero Salsa 2 1/2 cups fresh pineapple 1/4 cup finely chopped sweet pepper 1 habanero pepper, seeded and chopped 2 tablespoons chopped cilantro 1 tablespoon lime 1/8 teaspoon salt
Nutritional information
Per 100 gPer portion (198 g)% DRI
Energy97 kcal192 kcal10 %
Fat4 g7 g11 %
Fatty acids, total saturated1 g3 g14 %
Cholesterol24 mg48 mg16 %
Sodium353 mg698 mg29 %
Carbohydrate6 g11 g4 %
Sugars2 g4 gremove
Fiber1 g3 g11 %
Protein11 g21 gremove