Pork & Beans Chili

The flavors of traditional pork 'n' beans make for a hearty chili, just 306 calories per serving and totally freezer-friendly!

Serves: 8
Hands-on time: 20 minutes
Total time: 2 hours, 30 minutes


  • 1 tbsp spelt flour
  • 1 1/2 tbsp chile powder
  • 1 tsp ground cayenne pepper
  • 1/4 tsp each sea salt and fresh ground black pepper
  • 2 tsp ground cumin
  • 2 1/4 lb pork loin, trimmed of visible fat and cut into 1-inch chunks
  • 3 tsp olive oil, divided
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups cooked red kidney beans or BPA-free canned red kidney beans, drained and rinsed well
  • 2 cups cooked pinto beans or BPA-free canned pinto beans, drained and rinsed well
  • 2 cups boxed diced tomatoes with juices
  • 1 cup low-sodium chicken broth
  • 1/2 cup nonfat plain Greek yogurt, optional
  • Chopped fresh cilantro leaves for garnish, optional


  1. In a large zip-top bag, combine flour, chile powder, cayenne, salt, black pepper and cumin. Add pork, seal bag and shake to coat. In a large stockpot, heat 2 tsp oil on medium-high. Working in batches if necessary, add pork and cook until browned on all sides, turning with tongs. Transfer pork to a medium bowl and set aside.
  2. Heat remaining 1 tsp oil in pot on medium-high. Add onion and garlic and cook, stirring occasionally, until onion softens, 2 to 3 minutes. Return pork to pot and add beans, tomatoes with juices and broth, scraping up any browned bits from bottom of pot with a wooden spoon. Reduce heat to medium-low and simmer until pork is very tender, 1 1/2 to 2 hours. Divide among serving bowls and, if desired, garnish with yogurt and cilantro, dividing evenly.

Nutrients per 1 1/2-cup serving: Calories: 306, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 27 g, Fiber: 10 g, Sugars: 3 g, Protein: 36 g, Sodium: 178 mg, Cholesterol: 83 mg