Culinary Caravan's January Recipe of the Month

High Fibre, Low Fat Chilli

6 ozpork tenderloin, trimmed and cut into 1/4-inch cubes
vegetable cooking spray
4 ozyellow pepper, cut into 1/4-inch dice
5green onions, cut into 1/4-inch slices, reserving 1 tsp for garnish
4cherry tomatoes, quartered
1 tspchef Deb's herb dust (recipe follows)
1 tspchilli powder
1 tspchipotle hot sauce (from Mexican food section of major grocery stores)
1/2 cupV8 juice, regular or "low sodium" variety
1/3 cupcooked pot barley
1 tbspnon-fat sour cream
1 ozreduced fat cheddar cheese, grated
1 tspreserved sliced green onion

In a heavy bottomed saucepan set over medium heat, lightly coat bottom of pot with vegetable spray.

Add cubed pork and sauté until no longer pink, about 5 minutes. Remove cooked meat to plate and set aside.

To saucepan, add yellow pepper, green onion and cherry tomatoes and sauté for 2 minutes.

Add herb dust, chilli powder and hot sauce and continue cooking for an additional 3 minutes.

Return cooked pork to saucepan and add V8 juice and cooked barley.

Cook for 5 minutes more.

Serve chilli topped with sour cream, grated cheddar cheese and chopped green onion.

Chef Deb's Herb Dust (Makes about 4 tbsp)

In a mortar and pestle, a spice grinder or with a wooden rolling pin, grind the following:
1 tbspdried onion flakes
1 tbspdried garlic flakes
Add:
1 tbspdried basil leaves
1 tbspdried parsley leaves

Combine all ingredients together and store in an airtight container in a dark cupboard for up to 6 months.




Missed a recipe? Contact Chef Deb for the recipe of the month you missed.



Vertical banner