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Prep 10min
Total35min
Servings4
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Ingredients
2
teaspoons canola or soybean oil
3/4-pound pork tenderloin, cut into 1/4-inch slices
3/4
cup apple juice
2
tablespoons Dijon mustard
2
teaspoons cornstarch
2
teaspoons packed brown sugar
Dash of salt
Dash of pepper
2
medium sweet potatoes, peeled, cut into 1/4-inch slices (2 cups) or 2 cups sliced carrots
1 1/4
cups water
1
cup uncooked instant brown rice
1/2
cup coarsely chopped green bell pepper
1
apple, cut into 16 wedges
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Steps
1
Heat oil in 10-inch nonstick skillet over medium-high heat. Cook pork in hot oil 2 to 3 minutes, turning once, until brown on both sides. Remove pork from skillet; cover to keep warm. Drain drippings from skillet.
2
Mix apple juice, mustard, cornstarch, brown sugar, salt and pepper in small bowl. Add to skillet with sweet potatoes; reduce heat. Cover and cook 10 to 15 minutes, stirring occasionally, until sweet potatoes are crisp-tender.
3
While sweet potatoes are cooking, heat water to boiling in medium saucepan; stir in rice. Reduce heat to low; cover and simmer 10 minutes.
4
Stir bell pepper, apple and pork into sweet potato mixture. Cover and cook 5 minutes longer, stirring occasionally, until bell pepper is crisp-tender and pork is no longer pink in center. Serve over rice; garnish with chopped fresh parsley if desired.
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You may have heard of the DASH Diet. Key findings from it showed that when people ate more fruits and vegetables, more low-fat dairy products and less saturated fat than a typical American diet, their blood pressures dropped significantly. More good news: If salt was also reduced, their blood pressure dropped even more.
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