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

sprouts.
    Countdown:
    â€¢ Prepare brussels sprouts, potatoes, and pork.
    â€¢ Sauté vegetables.
    â€¢ Add pork.
    â€¢ Finish dish.
    Prep Time: 15 minutes / Cooking Time: 20 minutes
    Serves: 2 / Serving Size: 5 ounces pork, 2 1/4 cups potato/vegetable mixture
    3/4 pound pork tenderloin
2 tablespoons fresh rosemary OR 2 teaspoons dried rosemary
2 tablespoons olive oil, divided
3/4 pound red potatoes, washed, unpeeled, cut into 1/2-inch pieces
3/4 pound brussels sprouts, damaged outer leaves removed, cut into quarters (about 3 cups)
2 tablespoons balsamic vinegar
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
    1. Remove visible fat from pork and cut into 1-inch slices.
    2. Chop rosemary (if using fresh) and press into both sides of sliced pork. Heat a nonstick skillet over medium-high heat and add 1 tablespoon olive oil. Add the pork slices to skillet and brown 3 minutes per side. Remove to a plate.
    3. Add remaining 1 tablespoon oil to the skillet. Add the potatoes and brussels sprouts. Sauté 3 minutes, turning vegetables over to brown all sides.
    4. Lower heat and sprinkle with balsamic vinegar. Stir to coat vegetables with vinegar. Add the chicken broth. Cover with a lid and continue to cook 10 minutes or until potatoes are cooked.
    5. Return pork to skillet and cook 2–3 minutes. A meat thermometer inserted into pork should read 145°F.
    6. Add salt and pepper. Serve on 2 dinner plates.
    Choices/Exchanges: 2 starch, 2 vegetable, 5 1/2 lean protein, 1 1/2 fat Per serving: Calories 520, Calories from Fat 160, Total Fat 18 g, Saturated Fat 3.4 g, Monounsaturated Fat 11.3 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 530 mg, Potassium 2160 mg, Total Carbohydrate 44 g, Dietary Fiber 9 g, Sugars 8 g, Protein 46 g, Phosphorus 685 mg
    Shopping List:
    3/4 pound pork tenderloin
1 package fresh rosemary
3/4 pound red potatoes
3/4 pound brussels sprouts
    Staples:
    Olive oil
Balsamic vinegar
Fat-free, low-sodium chicken broth
Salt and black peppercorns
    Helpful Hint:
    â€¢ A quick way to chop fresh rosemary is to snip it right from the stem with scissors.
    Shop Smart:
    â€¢ Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
    Sweet and Spicy Pork and Succotash
    This hot pepper succotash is a spicy, quick version of an American staple that is simple to make and fun to eat. A dry rub gives a sweet, spicy crust to the pork. The heat is up to you. The recipe calls for 1/8 teaspoon cayenne pepper. Add more if you like it hot.
    Countdown:
    â€¢ Mix spices for dry rub and coat pork.
    â€¢ Prepare remaining ingredients.
    â€¢ Complete dish.
    Prep Time: 5 minutes / Cooking Time: 15 minutes
    Serves: 2 / Serving Size: 5 ounces pork, 1 cup vegetable mixture
    3/4 pound pork tenderloin
2 teaspoons ground cumin
2 teaspoons ground coriander
1/8 teaspoon cayenne pepper
1 tablespoon brown sugar
Vegetable oil cooking spray
1 tablespoon canola oil
1 cup frozen corn kernels
1 cup frozen baby lima beans
2 tablespoons jalapeño pepper jelly
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 scallions, thinly sliced (about 1 cup)
    1. Remove visible fat from the pork. Butterfly the pork: cut it almost in half lengthwise and open like a book. Do not cut all the way through.
    2. Mix ground cumin, coriander, cayenne pepper, and brown sugar together in a bowl. Spray the pork on all sides with vegetable oil cooking spray. Roll the pork in the spice mixture, pressing the mixture into the pork.
    3. Heat oil in nonstick skillet over low heat and add pork. Cover with a lid and sauté 5 minutes, watching to make sure the spices do not burn.
    4. Turn pork over, add the corn and lima beans, cover with a lid and sauté 5 minutes. A meat thermometer inserted into pork should read 145°F. Remove pork and slice.
    5. Add jalapeño pepper jelly to the corn and lima beans and toss to melt jelly. Add salt and pepper and serve with the