This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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."
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 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.
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)|
|1 tsp||chili powder|
|1 tsp||ground cumin|
|1 tsp||oregano leaves|
|4 4 ounce||boneless pork chops|
|3 ounces||reduced fat Monterey Jack cheese (shredded)|
Preheat the oven to 325°F.
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.
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|
|Total Carbohydrates 40g||13%|
|Dietary Fiber 11g||41%|
|Vitamin A 25%||Vitamin C 100%|
|Calcium 21%||Iron 32%|
|Vitamin K 12 mcg||Potassium 1353 mg|
|Magnesium 130 mg|