Chipotle Pork Stew

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.

Here's the skinny:

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)

Total Fat

16 g (before)

5 g (after)

Saturated Fat

8 g (before)

1 g (after)

Cholesterol

80 mg (before)

45 mg (after)

Sodium

1560 mg (before)

750 mg (after)

Prep Time:10 min

Start to Finish:40 min

makes:5 Servings

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 Progresso® 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)

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.

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.

Nutritional Information

1 1/3 cups: Calories 200 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 45mg; Sodium 750mg; Total Carbohydrate 21g (Dietary Fiber 3g, Sugars 6g); Protein 20g % Daily Value Vitamin A 30%; Vitamin C 80%; Calcium 4%; Iron 8% Exchanges 1 Starch, 0 Lean Meat, 2 1/2 Very Lean Meat, 1/2 Fat Carbohydrate Choices 1 1/2