"Healthified" Spinach and Rice Casserole

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Reduced Sodium Chicken Noodle Soup

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Sweeeet Potatoes!

Sweet potatoes contain carotenoids, plant pigments that color them orange-yellow. Carotenoids are a form of vitamin A that help with vision.

Time Saver

Want to prepare this meal in an hour? Bake the sweet potatoes in the microwave! Pierce sweet potatoes to allow steam to escape. Place at least 1 inch apart on microwavable paper towel. Microwave uncovered on High 7 to 9 minutes or until tender.

Did You Know?

For extra fiber, leave the skin on apples. You lose one-third of the fiber in an apple when you remove its peel.

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Pork with Stuffed Sweet Potatoes

Ever wonder how to get the meat and potatoes done at the same time? Here's the secret. From eatbetteramerica.

Prep Time:25 min

Start to Finish:2 hr

makes:4 servings

2	medium sweet potatoes
4	boneless pork loin chops, about 1/2 inch thick (4 oz each)
1/2	teaspoon salt
1/4	teaspoon paprika
1/8	teaspoon garlic powder
1/8	teaspoon pepper
1/2	cup orange juice
2	tablespoons orange juice
1/2	cup chopped unpeeled apple
2	tablespoons finely chopped onion
2	tablespoons finely chopped celery

1.	Heat oven to 350°F. Pierce sweet potatoes with fork to allow steam to escape. Bake 55 to 60 minutes or until tender. Cool 10 minutes.
2.	Meanwhile, remove fat from pork chops. Place pork in ungreased rectangular pan, 13x9x2 inches. Mix salt, paprika, garlic powder and pepper; sprinkle half of the salt mixture over pork. Turn pork; sprinkle with remaining salt mixture. Pour 1/2 cup orange juice into pan; set aside.
3.	Cut each sweet potato lengthwise in half. Scoop out pulp, leaving 1/4-inch shell. Mash pulp until no lumps remain. Beat in 2 tablespoons orange juice until light and fluffy. Stir in apple, onion and celery. Fill shells with pulp mixture.
4.	Move pork to one end of pan; place sweet potatoes in other end of pan. Bake uncovered about 35 minutes or until sweet potatoes are hot and pork is slightly pink in center.

Nutritional Information

1 Serving: Calories 260 (Calories from Fat 80); Total Fat 9g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 70mg; Sodium 360mg; Total Carbohydrate 20g (Dietary Fiber 2g, Sugars 10g); Protein 25g Percent Daily Value*: Vitamin A 240%; Vitamin C 20%; Calcium 4%; Iron 8% Exchanges: 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans, 1/2 c Vegetables

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