Peppered Pork and Rice Casserole
|Uncooked brown rice||1 Cup (16 tbs)|
|Uncooked rotini pasta||1 Cup (16 tbs)|
|Reduced-calorie margarine||2 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Boneless pork loin chops||6 Ounce, cut into 1/2-inch cubes (1 Boneless Pork Loin Chop)|
|Lean boiled ham||1⁄2 Cup (8 tbs), chopped|
|Sliced green onions||1⁄2 Cup (8 tbs)|
|Green pepper||1 Small, cut into thin strips|
|Tomato||1 Medium, seeded and chopped|
|Low sodium chicken broth||21 Ounce (2 Can, 10 1/2 Ounce Each, Ready To Serve Type)|
|Ground cumin||1⁄2 Teaspoon|
|Dried oregano leaves||1⁄4 Teaspoon|
In 3-quart casserole, combine rice, rotini, margarine and garlic.
Microwave at High for 5 to 6 minutes, or until rice and rotini are lightly browned, stirring after every 2 minutes.
Stir in remaining ingredients.
Microwave at High for 5 minutes.
Reduce power to 50% (Medium).
Microwave for 40 to 50 minutes longer, or until liquid is absorbed and rice and rotini are tender.
Let stand, covered, for 10 minutes.
Calories 857 Calories from Fat 170
% Daily Value*
Total Fat 19 g29.9%
Saturated Fat 5.1 g25.6%
Trans Fat 0.1 g
Cholesterol 85.9 mg28.6%
Sodium 1254.8 mg52.3%
Total Carbohydrates 128 g42.6%
Dietary Fiber 11.4 g45.5%
Sugars 11.5 g
Protein 48 g96.1%
Vitamin A 52.8% Vitamin C 101.4%
Calcium 11% Iron 31%
*Based on a 2000 Calorie diet