This is a great quick meal. Canola oil aids in browning and tenderizing the pork, and it blends the flavours of the other ingredients.

Makes 4 servings
Cooking time: N/A

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

Serving Size
1¼ cups (310 mL) pork mixture and ½ cup (125 mL) cooked rice

Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 360
Total Fat 10 g
Saturated Fat 1.5 g
Cholesterol 55 mg
Sodium 420 mg
Carbohydrates 42 g
Fibre 6 g
Protein 24 g
Sugars 8g
Okra is a nutrient powerhouse! Packed with soluble fibre, vitamin K, and antioxidants, okra can also be used as a gluten-free thickener in soups and stews! – Colleen Rogers, registered dietitian, Winnipeg

Donate to diabetes research today!

Keep diabetes research moving forward

Your donation will ensure research never stops – help End Diabetes Now.

Donate