Heart smart posole with pork

Posole is a Mexican stew featuring hominy, dried corn kernels with the hull and germ removed. Hominy is sold canned or frozen in many grocery stores and offers a considerable amount of heart-smart fibre along with its satisfying chewy texture.

This dish takes about 10 minutes to prepare and 45 minutes to cook. It's loaded with nutrients as each serving provides:

• 314 Calories
• 8 g Fat (2 g Saturated Fat)
• 30 g Carbs
• 30 g Protein
• 7 g Fibre
• 74 mg Cholesterol
• 594 mg Sodium
• 89 mg Calcium

Ingredients:

• 50 g (1/4 c) ancho chili powder
• 45 g (3 tbsp) smoked paprika
• 10 g (2 tsp) dried oregano
• 5 g (1 tsp) ground cumin
• 1 g (1/4 tsp) salt
•  750 g (1 1/2 lbs) boneless pork loin filet, cut into bite-size cubes
• 15 ml (1 tbsp) olive oil, divided
• 500 g (2 c) chopped onion
• 350 g (1 1/2 c) chopped green pepper
• 15 g (1 tbsp) minced garlic
• 1 can (450 g/15 oz) low-sodium diced tomatoes, with juice
• 600 ml (2 1/2 c) low-sodium chicken broth
• 1 can (625 g/20 oz) hominy, drained
• 30 ml (2 tbsp) Worcestershire sauce
• 350 g (12 oz) green chard, stems removed, leaves coarsely chopped

1. Combine the ancho powder, paprika, oregano, cumin and salt in a mixing bowl. Remove and set aside 45 grams (three tablespoons) of the spice mix. Add the pork to the remaining spice mix in the bowl and toss to coat.
2. Heat 10 millilitres (two teaspoons) of the oil in a large pot over medium-high heat. Add the pork and cook until browned all over, about five minutes. Remove to a plate, scraping the pan bottom.
3. Add the remaining five millilitres (one teaspoon) of oil to the pan and reduce the heat to medium. Add the onions and peppers and cook until soft, about five minutes. Add the garlic and cook one minute.
4. Return the pork to the pan along with the tomatoes, broth, hominy, Worcestershire and reserved spice mix. Bring to a boil over high heat, then reduce the heat to medium-low, partially cover, and simmer for 30 minutes.
5. Stir in the chard and cook until wilted, about five minutes.

Garnish the stew with lime wedges, scallions and chopped cilantro. Corn tortillas make a nice addition, too.