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


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


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.


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

Recipe courtesy of, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit

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

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