CHP: Pork with Bell Peppers and Orzo
Source of Recipe
"American Heart Association One-Dish Meals", by American Heart Association
vegetable oil spray
4 boneless pork loin chops -- all visible fat
-- discarded (about 4 ounces each)
-- cut into thin strips
1 large red bell pepper -- sliced
1 large bell pepper -- sliced (any
-- color)
1 large onion -- sliced
1/2 tablespoon olive oil
2 cups low-sodium chicken broth
-- (fat free if possible)
1/2 cup dried orzo
1/4 cup chili sauce
or
1/4 cup ketchup (no salt)
and
1/4 teaspoon red hot pepper sauce
1 tablespoon fresh rosemary
1 teaspoon garlic-herb seasoning -- (no salt)
1/4 teaspoon salt
Heat a large, deep nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the pork for 3 to 4 minutes, stirring occasionally.
Add the bell peppers, onion, and oil. Reduce the heat to medium. Cook for 2 to 3 minute, or until the vegetables are tender and the pork is no longer pink in the center, stirring occasionally.
Stir in the remaining ingredients. Increase the heat to medium-high and bring to a simmer. Reduce the heat and simmer, covered, for 15 minutes, or until the pasta is tender, stirring once.
Serves 4 (1 1/2 to 1 3/4 cups per serving)
Per serving:
Calories 308, total fat 8.5 g, cholesterol 55 mg, sodium 442 mg, carbohydrates 30 g, fiber 3 g, sugar 9 g, protein 27 g
Source: "American Heart Association One-Dish Meals", by American Heart Association
Categories: Pork, Meats
Recipe typed for you by Judi Mae Phelps.
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