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Pork and Vegetable Stir-Fry with Cashew Rice
- 0.75 cup uncooked long-grain rice
- 0.3333 cup chopped green onions
- 0.25 cup dry-roasted cashews — salted and coarsely chopped
- 0.5 teaspoon salt
- 0.6667 cup fat-free (less-sodium chicken broth)
- 2 tablespoons cornstarch — divided
- 3 tablespoons low-sodium soy sauce — divided
- 2 tablespoons honey
- 1 pound pork tenderloin — trimmed and cut into 1/2-inch cubes
- 1 tablespoon canola oil — divided
- 2 cups sliced mushrooms — (about 4 ounces)
- 1 cup chopped onion
- 1 tablespoon grated peeled fresh ginger
- 2 garlic cloves — minced
- 2 cups sugar snap peas — trimmed (about 6 ounces)
- 1 cup chopped red bell pepper — (about 1)
- Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.
- Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.
- Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.
- Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.
Pomegranate Molasses
- 4 cups pomegranate juice
- 1/2 cup sugar
- 1/4 cup lemon juice
- In a large, uncovered saucepan, heat pomegranate juice, sugar, and lemon juice on medium high until the sugar has dissolved and the juice simmers. Reduce heat just enough to maintain a simmer. Simmer for about an hour, or until the juice has a syrupy consistency, and has reduced to 1 to 1 1/4 cups. Pour out into a jar. Let cool. Store chilled in the refrigerator.
- If you want your pomegranate molasses to be sweeter, add more sugar to taste, while you are cooking it.
Pilaf with Chicken, Spinach, and Walnuts
- 1 1/2 tablespoons olive oil — divided
- 1 cup chopped onion
- 1 1/2 cups uncooked basmati rice
- 1 cup diced plum tomato
- 1/2 teaspoon salt
- 14 ounces fat-free (less-sodium chicken broth)
- 1 3-inch cinnamon stick
- 6 ounces fresh baby spinach
- 2 cups chopped roasted skinless (boneless chicken breasts — (about 2 breasts))
- 1/2 cup coarsely chopped walnuts — toasted
- 1 tablespoon finely chopped fresh dill
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion; sauté 10 minutes or until lightly browned. Stir in rice, and cook 1 minute, stirring constantly. Stir in 1 1/2 teaspoons oil, tomato, salt, broth, and cinnamon stick; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed.
- Stir in spinach; cook 2 minutes or until spinach wilts. Stir in chicken. Sprinkle evenly with walnuts and dill. Discard cinnamon stick.
Parsley, Leek, and Green Onion Frittata
- 1/2 cup chopped fresh flat-leaf parsley
- 1/2 cup part-skim ricotta cheese
- 2 Tbs grated fresh Parmesan cheese ((1/2 ounce))
- 2 Tbs fat-free milk
- 1/4 tsp salt
- 1/4 tsp ground red pepper
- 4 large eggs
- 2 large egg whites
- 1 Tbs olive oil
- 1 cup chopped leek
- 1/2 cup julienne-cut carrot ((1-inch))
- 1/2 cup chopped green onions
- Combine the first 8 ingredients in a bowl, and stir with a whisk until blended.
- Heat the olive oil in a large nonstick skillet over medium heat. Add chopped leek, carrot, and chopped green onions, and sauté for 5 minutes or until tender. Add the egg mixture; cover and cook over low heat for 8 minutes or until the frittata is almost set.
