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This is a great one-dish meal.

It’s packed with tons of flavour, is quick to make, and even quicker to clean up. Switch the pork with chicken for variety! 

Prep Time:
10 minutes
Cook Time:
35 minutes
Calories:
360
Serving Size:
4

Ingredients

  • 2 tbsp (30 mL) canola oil, divided
  • 12-oz. (350 g) pork tenderloin, cut into ½-in. (1-cm) slices
  • 1 cup (250 mL) diced onions
  • 1 medium green bell pepper, seeded and cut into 1-in. (2.5-cm) pieces
  • 1 medium red bell pepper, seeded and cut into 1-in. (2.5-cm) pieces
  • 2 medium garlic cloves, minced
  • 6 oz. (170 g) fresh or frozen and thawed okra, cut into ½-in. (1-cm) slices
  • 1 can (14 oz./398 mL) no-salt-added, diced tomatoes
  • 1½ tsp (7 mL) dried thyme leaves
  • ¼ cup (60 mL) finely chopped parsley or green onion
  • 2 tsp (10 mL) hot sauce
  • ½ tsp (2 mL) salt
  • 2 cups (500 mL) cooked brown rice

Instructions

  1. In a large skillet, heat 1 tbsp (15 mL) canola oil over medium-high heat. Cook pork for 3 minutes or until slightly pink in centre, stirring occasionally. Set aside on separate plate.
  2. Heat remaining 1 tbsp (15 mL) canola oil and cook onions and peppers for 4 minutes or until vegetables begin to lightly brown on edges. Stir in garlic and cook for 15 seconds, stirring constantly. Stir in okra, tomatoes, thyme, and cooked pork. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer for 20 minutes or until vegetables are just tender. Remove from heat.
  3. Stir in parsley, hot sauce, and salt. Cover and let stand for 5 minutes to absorb flavours.
  4. Serve the pork and okra mixture over rice.

Notes

The pork in this recipe can be switched with the same amount of boneless, skinless chicken breast.  

Okra is a packed with soluble fibre, vitamin K, and antioxidants. It can also be used as a gluten-free thickener in soups and stews!

Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar.

Nutritional Information

One serving: 1 1/4 cups (310 mL) pork mixture and 1/2 cup (125 mL) cooked rice

Calories

360

Total Fat

10 g

Saturated Fat

1.5 g

Cholesterol

55 mg

Sodium

420 mg

Carbohydrates

42 g

Fiber

6 g

Sugar

8 g

Protein

24 g