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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is 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.

 

"We can't solve problems by using the same kind of thinking we used when we created them."
-Albert Einstein

The refrigerator light goes on...

I love all three of these ingredients together. Usually I wait and have them for my New Year's Day meal, but this stew says you can have pork, black eyes and greens any time. The prep takes a few minutes and there's so little effort you can make this stew any day of the year.

Pork Tenderloin

Dollar for dollar this is one of the best cuts of meat going.  Pork tenderloin is lean and flavorful.  You can roast it, braise it, grill it, or cut it into medallions for small filets almost anything.  This recipe can be doubled for two tenderloins since in most grocery stores they are sold in 2 packs, with each tenderloin in the pack being about a pound.  Ask the butcher if you want only one.  

There will be a variable amount of fat and I trim this carefully.  Most important is the silverskin.  This is a thin layer of fascia at the head of the tenderloin on one side.  It has to be trimmed because it is tough and fibrous.  

Lay the tenderloin on the cutting board with the silverskin side up.  Press gently on the top to flatten the meat.  Slip the point of your filet knife under the fascia and cut toward the end of the tenderloin.  Keep the pressure slightly upward and the silverskin will easily cut away from the meat.  


 

Black Eyed Pea and Pork Stew - Low Sodium Version



Servings = 4 | Serving size =about 2 cups

Cooking Time = 120 Minutes

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

This recipe makes great leftovers.

1 slice bacon (diced)
1 medium onion (diced)
2 medium carrots (peeled and diced)
16 ounces pork tenderloin (cut into 1/2 inch cubes)
2 15 ounce can no salt added black eyed peas (drained and rinsed)
1/2 tsp salt
fresh ground black pepper (to taste)
2 Tbsp rubbed sage
3 cups water
1 Tbsp maple syrup
8 ounces kale (thinly sliced crosswise)

Preheat the oven to 325F.

Place the bacon in a large pot or Dutch oven over medium high heat.

Cook for about 2 minutes, stirring frequently.

Add the onions and cook for about 3 minutes, stirring frequently.

Add the carrots and cook for one minute.

Add the pork tenderloin and cook, stirring frequently, for 5 minutes.

Add the black eyed peas, salt, pepper, sage, water and maple syrup. Stir, cover and place in the oven. Stir every 20 minutes or so.

After the stew has cooked for 80 minutes add the kale. Cook for 20 minutes and serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 369 Calories from Fat 61
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 11%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 78mg 26%
Sodium 450mg 19%
Total Carbohydrates 41g 14%
    Dietary Fiber 11g 44%
    Sugars 10g  
Protein 37g  
Vitamin A 225% Vitamin C 120%
Calcium 14% Iron 32%
Vitamin K 475 mcg Potassium 1194 mg
Magnesium 128 mg