I left the post of Birdpress the other day feeling re-motivated and inspired !
She is so smart about food and health that after reading her article about HAES (Health At Every Size) I decided to get out my trusty cooking class notes and find all those recipes I used to teach whenever I was asked to do a Light Cooking class. The requests usually started coming in around January, after the gluttony of Christmas and Thanksgiving had passed and we all crawled into sweats because our clothes were too tight!
I would come up with recipes or modify others to create menus that would fill the tummy but leave the waistline unaltered. The trend then was for low-fat so most of them fall into that category. I still use many of these recipes and they’ve become staples at my house so I will share a few of my favorites for those of you looking for good, wholesome, healthy food to make for your families.
One of the most requested is my Spicy Pork and Black Bean Burritos. Not only are they low in fat, but once you make “re-fried” beans this way you’ll never go back to those fat-laden traditional ones again. They’re that good!
Spicy Pork and Black Bean Burritos
1 pork tenderloin, trimmed, cut into bite-sized pieces ( about 1 lb.)
3 tbsp. good quality chili powder (I like Penzey’s Spices!)
2 tsp. vegetable oil
1 small can chopped green chilis
1 small can diced tomatoes
2 cans of black beans, rinsed well and drained
1 can low-fat chicken stock
Flour tortillas ( whole wheat ones are good but I still like the regular)
Optional but recommended:
grated cheddar cheese
low-fat (not non-fat!) sour cream
Combine the pork and chili powder and refrigerate (or freeze for future use!) for one hour.
Meanwhile in a medium-sized saucepan combine the drained black beans and chicken stock. Bring to a boil then reduce heat to medium-low. Do not cover. Stir occasionally. When the broth is reduced to approximately 1/4 (about 15-20 minutes) mash the beans with a hand-held potato masher . They should be thick and will continue to thicken as they cool somewhat. Keep warm.
In a skillet, brown the meat in the oil, stirring constantly so the spices do not burn. When browned add the chilis and tomatoes and reduce heat to medium-low and simmer for 6-8 minutes. Meat should be coated well with the sauce, not runny.
Warm the tortillas in the oven by wrapping them first in heavy-duty aluminum foil and baking in a 350 degree oven for 5 minutes.
To serve, place a portion of black beans down the middle of the warm tortilla. Add a few spoonsful of the spicy pork, and the optional ingredients as desired. Fold and ENJOY!
This recipe is very adaptable! You may increase or decrease the amounts of the spices and condiments. You can use chicken instead of pork (not as tasty). If you like more beans than this provides, increase to 3 cans of beans but you can still use only 1 can of broth to do the job.
Let me know if you try this. It is a hit with everyone I serve it to!
Happy Healthy eating! And another round of applause to Birdpress for reminding us to Eat for Health!