Harvest Skillet Supper

Betty Crocker's Heart Healthy Cookbook shares a recipe! Scrumptious skillet dinner made using pork, rice and vegetables - a wholesome meal!

  • Prep Time 10 min
  • Total Time 35 min
  • Servings 4

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
  • 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.

Expert Tips

“Knowing that weight is also a heart concern, I look at main dishes and keep them under 400 to 500 calories, which is a good thing for my whole family. I am trying to include the kids in our choices, so they learn about healthy eating, too.” Nancy D.

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.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
350
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
55mg
55%;
Sodium
300mg
300%;
Total Carbohydrate
50g
50%
(Dietary Fiber
6g
6%
  Sugars
16g
16%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
150%;
Vitamin C
25%;
Calcium
4%;
Iron
10%;
Exchanges:
2 1/2 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.