Delicious One-Pot Dishes by Linda Gassenheimer Read Free Book Online

will be just slightly firm. Add salt and pepper.
    4. Spoon onto 2 dinner plates and serve with dark bread.
    Choices/Exchanges: 1 1/2 starch, 1/2 other carbohydrate, 3 vegetable, 4 1/2 lean protein Per serving: Calories 440, Calories from Fat 90, Total Fat 10 g, Saturated Fat 2.1 g, Monounsaturated Fat 4.0 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 530 mg, Potassium 860 mg, Total Carbohydrate 47 g, Dietary Fiber 8 g, Sugars 21 g, Protein 41 g, Phosphorus 445 mg
    Shopping List:
    1 medium granny smith apple
3/4 pound pork tenderloin
1/4 head red cabbage
1 bottle cider vinegar
1 lemon
1 bottle caraway seeds
1 loaf german dark bread
    Staples:
    Canola oil
Onion
Sugar
Salt and black peppercorns
    Helpful Hints:
    â€¢ Golden delicious apple can be used instead of granny smith.
    â€¢ Dark german bread goes well with this dinner. Whole-wheat bread can be used instead.
    â€¢ If only larger heads of red cabbage are available, ask the produce manager to cut one in half or quarter it for you.
    Shop Smart:
    â€¢ German dark bread with 80 calories, 1 g fat, 0 g saturated fat, and 250 mg sodium per 2 slices.
    Pork Fried Rice
    Fried rice needs to be crisp and flavorful. To capture the crisp, smoky wok flavor, make sure your pan is very hot. When you add the ingredients, let them sit for 1–2 minutes before tossing. This allows the wok to return to a high heat after the cold food has been added.
    Countdown:
    â€¢ Make rice.
    â€¢ Make stir-fry.
    Prep Time: 10 minutes / Cooking Time: 20 minutes
    Serves: 2 / Serving Size: 5 ounces pork, 2 cups vegetables, 3/4 cup rice
    1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1 1/2 tablespoons low-sodium soy sauce
1/4 cup dry sherry
3/4 pound pork tenderloin
1 tablespoon sesame oil
1 cup sliced onion
1 cup sliced green bell pepper
1 cup fresh snow peas, trimmed
1 cup fresh bean sprouts
1/4 cup sliced water chestnuts
1 large egg
1/4 teaspoon freshly ground black pepper
    1. Microwave rice according to package instructions. Measure 1 1/2 cups cooked rice and save remaining rice for another meal.
    2. Mix soy sauce and sherry together and set aside. Remove visible fat from pork and cut into 1/2-inch pieces. Heat oil in a large wok or skillet over high heat. Add the pork and brown on all sides about 3–4 minutes. Remove to a plate.
    3. Add rice to the skillet and stir-fry 2 minutes. Push rice to the sides of the pan and add the onion, green bell pepper, and snow peas. Stir-fry 5 minutes. Add the bean sprouts and water chestnuts and toss all ingredients for 1 minute.
    4. Push the ingredients to the sides of the pan and break egg into the center. Stir-fry 2 minutes.
    5. Return the pork to the wok and stir-fry 2 minutes.
    6. Add pepper. Serve on 2 dinner plates.
    Choices/Exchanges: 2 1/2 starch, 4 vegetable, 5 lean protein, 1 fat Per serving: Calories 580, Calories from Fat 140, Total Fat 15 g, Saturated Fat 3.3 g, Monounsaturated Fat 5.0 g, Trans Fat 0.0 g, Cholesterol 200 mg, Sodium 530 mg, Potassium 1180 mg, Total Carbohydrate 55 g, Dietary Fiber 7 g, Sugars 9 g, Protein 48 g, Phosphorus 685 mg
    Shopping List:
    1 package microwave brown rice
1 bottle low-sodium soy sauce
1 bottle dry sherry
3/4 pound pork tenderloin
1 bottle sesame oil
1 green bell pepper
1 package fresh snow peas
1 package fresh bean sprouts
1 can sliced water chestnuts
    Staples:
    Onion
Egg
Black peppercorns
    Helpful Hints:
    â€¢ For easy stir-frying, place all of the prepared ingredients on a cutting board or plate in order of use. That way you won’t have to look at the recipe again once you start to cook.
    â€¢ Leftover rice can be used instead of microwaved rice in this recipe. Measure out 1 1/2 cups cooked rice for 2 people.
    Shop Smart:
    â€¢ Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.
    Rosemary Pork, Potatoes, and Sprouts
    The flavors of Northern Italy are the basis for this pork dinner. Fresh rosemary seasons the pork, potatoes, and brussels