|
Soup, Stew and Chili: Warm Soup, Stew and Chili: Chunky Pork and Sausage Chili
It's chili time! This lower-calorie Recipe Makeover can easily be prepared in a slow cooker (crock pot).
Per serving: 199 calories, 4.3g fat and 594mg sodium.
Saves: 183 calories, 19.2g fat and 639mg sodium!
Author: The National Pork Board, adapted by CalorieKing staff
Date: February 07, 2012
Serves: 8 person(s)
Yield: 8 x 1 cup servings
Preparation Time: 15 mins
Cooking Time: 9 hrs
Ingredients:
Chili, an all-American dish, can be calorie-laden, particularly when the portions are large. Our made-over recipe cuts the calories, fat and sodium from the original recipe.
A few simple substitutes can make all the difference, such as replacing higher-fat cuts of pork with lean, regular beer with light, regular sauce with lower-sodium. Decreasing the serving size from six larger servings to eight one-cup servings further helps make this a healthy choice. | Recipe Makeover |
|---|
0.45 kg boneless lean pork, cut into 3/4-inch cubes
0.23 kg fully cooked lean smoked sausage, cut 1/2-inch slices
1 cup chopped onion
1 cup chopped celery
2 cloves garlic, crushed
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can reduced-sodium tomato sauce
1 (10 oz) can diced tomatoes with green chilies
1 cup light beer (room temperature), or water
2 tsp chili powder
1/2 tsp ground cumin
1 dash of salt
1 dash of black pepper, or to taste
|
| Traditional Recipe |
|---|
0.45 kg boneless pork country-style ribs, cut into 3/4-inch cubes
0.23 kg fully cooked smoked sausage, cut into 1/2-inch slices
1 cup chopped onion
1 cup chopped celery
2 clove garlic, crushed
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can tomato sauce
1 (10 oz) can diced tomatoes with green chilies
1 cup beer (room temperature), or water
2 tsp chili powder
1/2 tsp ground cumin
1 salt and pepper, to taste
|
Directions:
Place all ingredients into a 4-quart slow cooker; mix gently.
Cover and cook on low heat setting for 8 to 10 hours, or until pork is tender.
Variations:
For richer flavor, can replace lean boneless pork with boneless pork country-style ribs.
Serve chili from the slow cooker directly over hot cooked rice, with cornbread, with corn tortillas, or over baked tortilla chips as nachos, and accompany with celery and carrot sticks. Garnish with a dollop of low-fat sour cream and chopped fresh cilantro, if desired.
Serving suggestions are not included in the nutritional analysis.
Related Recipes:
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 199 cals | 382 cals |
| Kilojoules: | 830 kJ | 1,599 kJ |
| Fat | 4.3 g | 23.5 g |
| Carbohydrates | 17.5 g | 18.8 g |
| Protein | 21.9 g | 23.4 g |
| Cholesterol | 52.4 mg | 69.3 mg |
| Sodium | 594 mg | 1,233 mg |
| Saturated Fat | 1.0 g | 7.9 g |
| Fiber | 3.7 g | 26.8 g |
| Calcium | 52.0 mg | 56.8 mg |
| Total Sugars | 5.3 g | 4.8 g |
|