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| Recipe: Pork & Potatoes Ole |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 25 min.
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| Ingredients: |
- 1 Tbs. vegetable oil
- 1/2 Lbs. boneless pork loin, cut into 0-1/4 inch pieces
- 1 smallonion\cooked, coarsely chopped
- 1 green bell pepper\cooked, coarsely chopped
- 1 clove garlic, minced
- 1 Lbs. canned crushed tomatoes
- 1/2 Lbs. canned corn kernels, drained
- 4 tsp. chili powder
- 2 tsp. ground cumin
- 4 mediumbaking potato, baked
- 1/2 cup cheddar cheese*, optional, shredded
- 1/4 cup sour cream*, optional
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| Cooking Directions: |
Heat oil in a heavy nonstick skillet over medium high heat.
Saute pork, onion, pepper and garlic 8-10 minutes until pork
is browned. Stir in next 4 ingredients. Simmer, covered, 15
minutes. (Can be made up to this point 1-2 days ahead, covered and
refrigerated. Reheat in microwave or on stovetop.) Split open hot
potatoes. Spoon one cup pork filling over each potato. Top with
cheese and sour cream if desired. |
| |
| Per Serving:
calories 337, fat 9.5g, calories from fat 25%, protein 18.8g, cholesterol 35.7mg, dietary fiber 6.7g
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| Nutrients |
Exchanges |
| Calories |
337 |
Milk Exchanges |
0.0 |
| Protein |
18.8g |
Vegetable Exchanges |
2.0 |
| Carbohydrates |
51.5g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
6.7g |
Bread Exchanges |
2.6 |
| Sugar |
8.7g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
9.5g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.1g |
Very Lean Meat/Protein Exchanges |
1.7 |
| Mono-unsaturated Fat |
2.7g |
Fat Exchanges |
1.1 |
| Poly-unsaturated Fat |
4.7g |
| % Calories from Fat |
25% |
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|
| Cholesterol |
35.7mg |
| Sodium |
365.7mg |
| Vitamins |
Minerals |
| Vitamin A |
172.4IU |
Calcium |
86.1mg |
| Thiamin (B1) |
1.7mg |
Copper |
1.7mg |
| Riboflavin (B2) |
1.4mg |
Iron |
4.4mg |
| Niacin (B3) |
6.8mg |
Magnesium |
83.2mg |
| Vitamin B6 |
2.1mg |
Manganese |
0.8mg |
| Vitamin B12 |
0.3mcg |
Phosphorus |
269.7mg |
| Vitamin C |
47.6mg |
Potassium |
1000.0mg |
| Vitamin E |
4.2IU |
Selenium |
22.7mcg |
| Folate |
60.6mcg |
Sodium |
365.7mg |
| Pantothenic Acid |
1.8mg |
Zinc |
2.1mg |
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