MEXICALI PORK CHOP CASSEROLE
1 tbsp. unsalted margarine
1 large onion, halved and sliced thin
1/2 med. size green pepper, cut into 1" squares
1/2 med. sweet red pepper, cut into 1" squares
1 can (16 oz.) low sodium tomatoes, drained and chopped
1 cup frozen whole kernel corn, thawed and drained
1/4 tsp. dried marjoram, crumbled
4 lean rib pork chops (about one pound), trimmed of fat.
Preheat oven to 350. Melt the margarine in a heavy 10" skillet over moderate heat; add the onion, and green and red peppers anc cook uncovered, about 5 mins.
Add the tomatoes, corn and marjoram, raise the heat to high and cook uncovered, 5 mins. longer. Transfer to an ungreased shallow 1 1/2 quart casserole or 9" pie pan.
In the same skillet over moderate heat, cook the pork chops for two mins. on each side. Lay the chops on top of the vegetable mixture. Cover with foil and bake for 12-15 mins. or until the chops are done, Serves 4
Calories=207, total fat= 8g, saturated fat= 2 g,cholesterol=36 mg, protein= 17 g,carbohydrates= 17g,sodium= 47 mg, fiber 2g.
VEGETABLE CASSEROLE
1 Tbsp. olive oil
1 med. onion, chopped
1 clove garlic, minced
1 med. tomato, cored and chopped
1 med. sweet red or green pepper, seeded and chopped
1 small all-purpose potato, peeled and diced
1/2 tsp.paprika
1/4 tsp. cayenne
1 cup long grain rice
2 cups low sodium chicken broth
1 med. zucchini, quartered lengthwise and cut into 3" pieces
2 med. carrots peeled, halved lengthwise and cut into 3" pieces
2 cups fresh or frozen green peas
In a large heavy saucepan, heat the olive oil over moderate heat for 1 min. Add the onion and garlic and cook stirring for 1 min. Mix in the tomato and red pepper, cook another three mins. Add potato, paprika and cayenne and cook 2 mins. Stir in the rice and chicken broth and bring to a boil; adjust the heat so that the mixture bubbles gently. Cover and simmer for 15 mins. or until most of the liquid is absorbed. Stir in zucchini, carrots and peas, cover again and cook for 10 mins. To serve, spoon the mixture onto a large heated platter. Serves 4
Calories=353, total fat= 5 g, saturated fat= 1g, cholesterol=0, protein= 13g, carbohydrates=44g, sodium= 72mg, fiber 9g.