Harvest Skillet Supper

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

Minutes

Total Time

35

Minutes

Makes

4

servings

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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
“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.
A Note from Dr. B.:
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:

1 Serving (1 Serving)
  • Calories 350
    • (Calories from Fat 60),
  • Total Fat 6g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 55mg;
  • Sodium 300mg;
  • Total Carbohydrate 50g
    • (Dietary Fiber 6g,
    • Sugars 16g),
  • Protein 23g;
Percent Daily Value*:
    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.