Betty Crocker's Heart Healthy Cookbook shares a recipe! Scrumptious skillet dinner made using pork, rice and vegetables - a wholesome meal!
Harvest Skillet Supper
- Prep Time 10 min
- Total 35 min
- Servings 4
- Ingredients 13
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
Instructions
-
Step1Heat 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.
-
Step2Mix 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.
-
Step3While sweet potatoes are cooking, heat water to boiling in medium saucepan; stir in rice. Reduce heat to low; cover and simmer 10 minutes.
-
Step4Stir 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.
Nutrition
350
Calories
6g
Total Fat
23g
Protein
50g
Total Carbohydrate
16g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 350
- Calories from Fat
- 60
- 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
3Tips from the Betty Crocker Kitchens
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