Tomato and Herb Stuffed Pork and Black Bean Fusion
(This dish is naturally gluten/casein free)
Pork Loin Halved
2 Tomatoes Sliced
4 Garlic Cloves Sliced
1 Bunch of Cilantro Chopped
2 Tbsp of Lemon Juice
¼ cup White Wine (if following a gluten-free diet, be sure the brand is such)
½ Tsp salt
½ Tsp paprika
½ Tsp dried Italian seasoning herb mix
1 Tbsp Avocado oil
6 cherry tomatoes halved
Several sprigs of Cilantro
1 Can Goya Black Beans
*Health tip: Trim the fat off the pork before diving in to ensure the least amount of saturated fat for this dish.
Preheat oven 375 f
Tomato and Herb Stuffed Pork
Halve the pork loin, cover the bottom half with sliced tomatoes, 4 garlic cloves, and cilantro.
Place the other half of the loin over top, poke holes in the top of the loin then stuff with pieces of fresh garlic, and sprinkle on the dried Italian herbs, paprika, and salt.
Drizzle a small amount of avocado oil over top and a small amount in the bottom of the pan, add lemon juice and wine to the bottom of the pan along with the stuffed loin.
You’re ready to put your pork masterpiece in the oven. Cooking time will vary according to the weight, but a good rule of thumb is to cook it 15-20 minutes per pound.
Note: About 2-3 times through the cooking process take some of the juice at the bottom of the pan and pour it over the top of the loin (it helps to add flavor.)
Place the can of black beans in a pot over medium heat for approx. 3-5 minutes, (start cooking the beans approx. 15 min before pork loin is ready.)
Add halved cherry tomatoes and cilantro, let simmer on low for approx. another 5 minutes, then cover to keep warm.
1 serving (3.5 oz of meat, ½ cup Black Beans)
Herb Stuffed Pork contains 130 calories, 22g of protein, 5g of fat, 0g fiber
Black Beans contains 90 calories, 7g of protein, 0.5g of fat, 6g of fiber
Interesting nutritional information
According to www.nutritonadata.self.com pork is good source of Riboflavin, Potassium and Zinc, and a very good source of Protein, Thiamin, Niacin, Vitamin B6, Phosphorus and Selenium. It is an awesome source of protein and is also has a good fullness factor.
Cilantro is a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Garlic is also a good source of Calcium, Phosphorus and Selenium, and a very good source of Vitamin C, Vitamin B6 and Manganese. It also has a strong anti-inflammatory property. Addtionally, according to www.whfoods.com garlic has cardio-protective benefits, may improve iron absorption, and there is some recent research (still in the early phase) that suggests that it helps to regulate the number of fat cells that get formed in our bodies. It also has anti-bacterial/viral properties, and cancer prevention qualities. (Besides the taste, now you know why I use it in almost all my recipes.)
Tomatoes are a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. According to www.whfoods.com the phytonutrients contained in tomatoes are also fantastic for women’s bone health, and state that, “Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood – a factor that is especially important in lowering risk of heart problems like atherosclerosis.”
Black beans are a good source of Protein, Thiamin, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fiber and Folate. Great for digestive health, blood sugar regulation, cardiovascular health, and overall contains a good number of anti-inflammatory and anti-oxidant phytonutrients.
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Courtney Smith RN BSN
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