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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A good marriage is like a casserole, only those responsible for it really know what goes in it."
-Anonymous

The refrigerator light goes on...

Casseroles like this get a bad name. Too simple, perhaps, or not "gourmet" enough, but you can really create great meals in a single dish with just a little work. There are a lot of variations that make this even better. Use poblano peppers or hatch peppers (in season) for a bit of added spiciness. Smoked paprika makes this casserole rich and exotic. Or top with Tomatillo Salsa or Cilantro Jalapeno Spread to really make it complete.

Cumin

Cumin is a thin spindle shaped seed that resembles a caraway seed. It has been used as a spice for millennia. When the spice is ground, it has a slightly hot, piquant flavor that is used in Middle Eastern, Mediterranean, Spanish and Asian cuisines. It was imported to the Americas and is a staple in Mexican and South American recipes.

A little goes a long way and too much can quickly overpower a dish. As with any spice, buying whole seeds and grinding them results in a much fresher flavor.


 

Mexican Pork Casserole



Servings = 4 | Serving size =4 ounces pork with 1 1/2 cups casserole

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4.

Leftovers are excellent. This recipe should be multiplied using multiple pans.

1 15 ounce can no salt added diced tomatoes
1 large onion (diced)
1 large green bell pepper (diced)
1 large ear corn (cut kernels from cob)(or 1 cup frozen corn)
1 15 ounce can no salt added black beans (drained and rinsed)
2 tsp paprika
1 tsp chili powder
1 tsp ground cumin
1 tsp oregano leaves
1/2 tsp salt
4 4 ounce boneless pork chops
3 ounces reduced fat Monterey Jack cheese (shredded)

Mexican Pork Casserole from Dr. Gourmet
Preheat the oven to 325F.

Line a 10 inch oblong Pyrex dish with foil.

Place the tomatoes, onion, pepper, corn, black beans, paprika, chili powder, cumin, oregano and salt in the dish and fold together until well blended.

Place the pork chops in the dish, spaced evenly in a square pattern. Spread some of the casserole mixture over them.

Cover with foil and bake for 35 minutes. Uncover and bake for another 25 minutes.

Top with the cheese and bake for 5 minutes.

Serve.

Nutrition Facts

Serving size = 4 ounces pork with 1 1/2 cups casserole

Servings = 4

.

Amount Per Serving

Calories 382 Calories from Fat 70
  % Daily Value
Total Fat 6g 11%
    Saturated Fat 3g 12%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 75mg 26%
Sodium 516mg 22%
Total Carbohydrates 40g 13%
    Dietary Fiber 11g 41%
    Sugars 10g  
Protein 38g  
Vitamin A 25% Vitamin C 100%
Calcium 21% Iron 32%
Vitamin K 12 mcg Potassium 1353 mg
Magnesium 130 mg