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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.
STIR-FRIED PORK AND VEGETABLES W ITH 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
3
4
5
. Heat second tablespoon of oil in skillet. Add
pork; cook until pork no longer remains pink.
Drain liquid.
. Add soy sauce and stir until mixed; add
vegetables to pork mixture. Cook until heated,
about 1 to 2 minutes.
Hot water
2 cups
Rice, uncooked
Vegetable oil
Broccoli cuts, frozen
2 cups
2 tablespoons
2 cups
Carrots, cleaned, sliced thinly 1 cup
Onions, minced
Garlic powder
1/4 cup
1 teaspoon
. 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.
Canned mushrooms, drained
Ground pork
Soy sauce
1/2 cup
1 pound + 7 ounces
4 tablespoons
PER SERVING:
Calories
Total fat
Saturated fat 10 grams
Cholesterol 108 milligrams
Sodium
860
33 grams
PREPARATIO N TIME: 20 MINUTES
CO O KING 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.
799 milligrams
26
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