STIR-FRIED PORK AND VEGETABLES WITH RICE

STIR-FRIED PORK AND VEGETABLES WITH RICE

STIR-FRIED PORK AND VEGETABLES WITH RICE

4 Servings of pork and vegetables, about 1/2 cup
each. 4 Servings of cooked rice, about 2 cups each
Chicken broth, reduced sodium 2 cups
Hot water 2 cups
Rice, uncooked 2 cups
Vegetable oil 2 tablespoons
Broccoli cuts, frozen 2 cups
Carrots, cleaned, sliced thinly 1 cup
Onions, minced 1/4 cup
Garlic powder 1 teaspoon
Canned mushrooms, drained 1/2 cup
Ground pork 1 pound + 7 ounces
Soy sauce 4 tablespoons

PREPARATION TIME: 20 MINUTES

COOKING TIME: 25 TO 30 MINUTES

1. Heat broth and water to a boil in sauce pan;
add rice and return to boil. Reduce heat to low
and simmer until tender, about 15 minutes.
2. Heat 1 tablespoon of oil in skillet. Add broccoli,
carrots, onions, and garlic powder. Cook until
crisp-tender, about 5 minutes. Remove from
skillet. Add mushrooms. Cook for 1 minute and
set aside.
3. Heat second tablespoon of oil in skillet. Add
pork; cook until pork no longer remains pink.
Drain liquid.
4. Add soy sauce and stir until mixed; add
vegetables to pork mixture. Cook until heated,
about 1 to 2 minutes.
5. Serve pork mixture over cooked rice.
Note: Sodium level can be reduced from 799
milligrams to 532 milligrams by reducing soy sauce
from 4 to 2 tablespoons.

PER SERVING:

Calories 860
Total fat 33 grams
Saturated fat 10 grams
Cholesterol 108 milligrams
Sodium 799 milligrams

BAKED COD WITH CHEESE

4 Servings, about 3 ounces each
Cod fillets, fresh or frozen 1 pound
Cheddar cheese, shredded 4 tablespoons

PREPARATION TIME: 7 MINUTES

COOKING TIME: 15 MINUTES

1. Thaw cod according to package directions.
2. Prepare cod according to package directions.
3. After cod is fully cooked, sprinkle cheese on
cod. Return cod to oven to melt cheese, about
3 to 5 minutes.
PER SERVING:
Calories 155
Total fat 5 grams
Saturated fat 3 grams
Cholesterol 65 milligrams
Sodium 160 milligrams

BAKED SPICY FISH

4 Servings, about 3 ounces each
Cod fillets, fresh or frozen 1 pound
Paprika 1/4 teaspoon
Garlic powder 1/4 teaspoon
Onion powder 1/4 teaspoon
Pepper 1/8 teaspoon
Ground oregano 1/8 teaspoon
Ground thyme 1/8 teaspoon
Lemon juice 1 tablespoon
Margarine, melted 1-1/2 tablespoons

PREPARATION TIME: 15 MINUTES

COOKING TIME: 25 MINUTES

1. Thaw frozen fish according to package
directions.
2. Preheat oven to 350˚ F.
3. Separate fish into four fillets or pieces. Place fish
in ungreased 13- by 9- by 2-inch baking pan.
4. Combine paprika, garlic and onion powder,
pepper, oregano, and thyme in small bowl.
Sprinkle seasoning mixture and lemon juice
evenly over fish. Drizzle margarine evenly over
fish.
5. Bake until fish flakes easily with a fork, about
20 to 25 minutes.


PER SERVING:

Calories 140
Total fat 5 grams
Saturated fat 1 gram
Cholesterol 51 milligrams
Sodium 123 milligrams

SPANISH BAKED FISH

4 Servings, about 3 ounces each
Perch fillets, fresh or frozen 1 pound
Tomato sauce 1 cup
Onions, sliced 1/2 cup
Garlic powder 1/2 teaspoon
Chili powder 2 teaspoons
Dried oregano flakes 1 teaspoon
Ground cumin 1/8 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME:ABOUT 10 TO 20 MINUTES

1. Thaw frozen fish according to package
directions.
2. Preheat oven to 350˚ F. Lightly grease baking
dish.
3. Separate fish into four fillets or pieces. Arrange
fish in baking dish.
4. Mix remaining ingredients together and pour
over fish.
5. Bake until fish flakes easily with fork, about
10 to 20 minutes.

PER SERVING:

Calories 135
Total fat 1 gram
Saturated fat Trace
Cholesterol 104 milligrams
Sodium 448 milligrams