Pork And Orange Casserole
|Onions||2 , finely chopped|
|Lean pork||1 1⁄2 Pound, cut into 1 1/2-inch cubes|
|Seasoned flour||1⁄2 Cup (8 tbs)|
|Orange||1 , rind grated and juiced|
|Canned mandarin oranges||11 Ounce (1 Can)|
|Water||1 Cup (16 tbs)|
|Chicken bouillon cube||1|
|Green pepper||1 , sliced|
Collect rind by grating the skin of orange.
Collect the juice from the orange by squeezing.
Sieve the mandarin oranges.
Now mix the clear syrup from the can with fresh orange juice.
Take a 2-quart glass or ceramic casserole, heat oil on high in the microwave for 20 seconds.
Now add the onions and cook for 2 minutes.
Layer pork with seasoned flour and add.
Heat fat and cook for a few seconds to seal in juices by tossing.
Take a small glass or ceramic bowl and add both the orange syrup and juice along with enough water, grated rind, bouillon cube, sliced pepper. Mix all the ingredients well.
Now cook on low heat for 5 minutes in the microwave.
Transfer the cooked mixture to pork in the casserole.
Cover the casserole with lid and cook on “Roast setting” for about 20 minutes.
During the process, change the direction of the dish one-quarter of a turn after 10 minutes.
Remove the casserole from the microwave and combine the mandarin oranges during last 5 minutes.
Allow to stand for 10 minutes before serving.
Calories 314 Calories from Fat 124
% Daily Value*
Total Fat 14 g21.4%
Saturated Fat 3.2 g15.8%
Trans Fat 0 g
Cholesterol 77.1 mg25.7%
Sodium 222.8 mg9.3%
Total Carbohydrates 22 g7.2%
Dietary Fiber 2.7 g11%
Sugars 9.3 g
Protein 26 g51.2%
Vitamin A 16.8% Vitamin C 90.1%
Calcium 3.9% Iron 11%
*Based on a 2000 Calorie diet