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Honey Nut Pork Stir-Fry, Ranch Salad, Rice and Peas, Apricot-Oatmeal Bars
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 30 min 978 22.4g 21% 59mg 39.8g 157.6g 15.5g 65.1g 1516mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 2.9, Fruit: 0.3, Bread: 4.6, Lean meat: 0.9, Fat: 3.5, Sugar: 3.9, Very lean meat protein: 2.3

Honey Nut Pork Stir-Fry
Prep: 10 min, Cook: 10 min.
  • 1/2 cup orange juice
  • 3-1/2 Tbs. honey
  • 2 Tbs. soy sauce
  • 2 tsp. cornstarch
  • 1/8 tsp. ground ginger
  • 1-1/4 tsp. vegetable oil
  • 1-1/4 large carrots, sliced diagonally
  • 1-1/4 celery stalks, sliced diagonally
  • 11 ounces boneless pork chops, cut into thin strips
  • 1/3 cup cashews or peanuts, chopped

Combine first 5 ingredients in a bowl and mix well. Heat half the oil in a heavy nonstick pan over medium high heat. Add carrots and celery and stir-fry 3 minutes. Remove vegetables and set aside. Heat remaining oil in same skillet and stir-fry pork 3 minutes. Return vegetables to skillet. Stir in sauce mixture and nuts. Cook over medium high heat until sauce thickens and comes to a boil.

Per serving: calories 285, fat 10.9g, 34% calories from fat, cholesterol 49mg, protein 20.1g, carbohydrates 28.3g, fiber 2.1g, sugar 20.3g, sodium 548mg, diet points 6.7.

The recommended wine is: White Zinfandel.


Ranch Salad with Radishes
Prep: 5 min.
  • 1 lb. european or garden salad
  • 4 radishes, trimmed and sliced
  • 1/4 lb. red onion, sliced into rings
  • 1 large green bell pepper, seeded, cut into thin strips
  • 1 cup cherry tomatoes
  • 1/2 cup fat-free Ranch dressing
  • 1 cup croutons

Combine first 5 ingredients and salt and pepper to taste in a bowl. Add dressing and toss. Serve with croutons.

Per serving: calories 127, fat 1.0g, 7% calories from fat, cholesterol 0mg, protein 4.2g, carbohydrates 25.7g, fiber 4.4g, sugar 6.5g, sodium 377mg, diet points 2.2.


Rice with Peas and Parmesan
Prep: 10 min, Cook: 20 min.
  • 1 Tbs. unsalted butter
  • 3 Tbs. onion, minced
  • 1 cup short grain rice
  • 2 cups chicken stock
  • 1 lb. frozen baby peas, thawed
  • 1/4 cup grated Parmesan cheese

Melt butter in a heavy saucepan over medium heat. Sauté onion 3 minutes or until softened. Add rice and sauté 2 minutes, stirring constantly. Stir in stock. Increase heat to high and bring to a boil. Immediately reduce heat to low. Cover saucepan and simmer 10 minutes. Add peas to saucepan, without stirring, and steam another 5-10 minutes, or until rice is tender and liquid is absorbed. Stir in Parmesan, and salt and pepper to taste.

Per serving: calories 336, fat 5.5g, 15% calories from fat, cholesterol 11mg, protein 13.6g, carbohydrates 57.1g, fiber 7.8g, sugar 7.3g, sodium 573mg, diet points 6.1.


Apricot-Oatmeal Bars
Prep: 10 min, Cook: 30 min.
  • 1 cup quick cooking rolled oats
  • 1 cup all purpose flour
  • 2/3 cup light brown sugar, packed
  • 1/4 tsp. salt (necessary)
  • 1/4 tsp. baking soda
  • 1/4 cup vegetable oil
  • 1/4 cup apple or cranberry juice
  • 1-1/4 cups apricot preserves

Preheat oven to 325°F. Lightly oil an 8x12 inch baking dish or coat it with nonstick cooking spray and set aside. Combine first 5 ingredients in a bowl with fingertips until no lumps of brown sugar remain. Drizzle oil and fruit juice over oats and mix in with fingertips until evenly moistened and crumbly. Set aside half for the topping. Press the remainder evenly in bottom of prepared baking dish. Spread apricot preserves over top. Sprinkle with reserved oat topping. Bake 30-40 minutes, or until golden. Let cool in baking dish on a rack. Cut into bars and store at room temperature in an airtight container.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

Per serving: calories 230, fat 5.1g, 19% calories from fat, cholesterol 0mg, protein 2.3g, carbohydrates 45.8g, fiber 1.4g, sugar 32.8g, sodium 41mg, diet points 5.3.