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Harvest Skillet Supper

  • Prep 10 min
  • Total 35 min
  • Servings 4

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

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

Steps

Hide Images
  • 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 Facts

Serving Size: 1 Serving
Calories
350
Calories from Fat
60
% Daily Value
Total Fat
6g
10%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
300mg
13%
Potassium
680mg
20%
Total Carbohydrate
50g
17%
Dietary Fiber
6g
25%
Sugars
16g
Protein
23g
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
25%
25%
Calcium
4%
4%
Iron
10%
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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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