f o o d
WHArs
cook
|
ng
B EEF AND BEAN STIR-FRY
START TO FINISH: 20 MIN.
2
Tbsp. vegetable oil
1
I b. boneless beef top loin steak,
trimmed of fat and cut in thin strips
2
cloves garlic, minced
1
tsp. chopped fresh ginger
2
carrots, thinly diagonally sliced
3V2 cups broccoli florets (8 oz.)
6
green onions, cut in long thin strips
>4
cup orange juice concentrate,
thawed, or orange juice
2
Tbsp. reduced-sodium soy sauce
V4
tsp. crushed red pepper
1
15-oz. can cannellini beans
1
. I n 1 2 -in c h s k ille t w it h fla r e d s id e s o r a
la rg e w o k h e a t
1
Tbsp.
o f th e o il o v e r
m e d iu m -h ig h h e a t C o o k a n d s tir b e e f,
g a r lic , a n d g in g e r u n t il b e e f is b ro w n e d ,
a b o u t 2 to 3 m in u te s . R e m o v e fr o m
s k ille t. H e a t
re m a in in g
o il. A d d c a rro ts
a n d b ro c c o li; c o o k a n d s tir 3 m in u te s .
A d d g re e n o n io n s ; c o o k 1 m in u te m o re .
2
. A d d o ra n g e ju ic e c o n c e n tra te , s o y
s a u c e , a n d c ru s h e d r e d p e p p e r; to s s to
c o a t A d d c o o k e d b e e f a n d b e a n s ; c o o k
u n t il h e a te d th r o u g h .
MAKES 4 SERVINGS.
EACH SERVING
557
mg sodium,
30
gcarbo, 8gfiber,
31
gpro.
ZU C C H IN I-W R A P P ED PO R K
A vegetable peeler works great for making
the zucchini slices. I f using a knife, first
cut a thin lengthwise piece o ff so the
zucchini lies fla t and doesn’t roll on the
cutting board, then slice thinly.
START TO FINISH: 35 MIN. OVEN 450°F
1
small zucchini
12
to 16 oz. pork tenderloin
Olive oil
Y i
cup purchased basil pesto
Small fresh basil leaves (optional)
Watercress or arugula (optional)
1
. P r e h e a t o v e n to 4 5 0 ° F . L in e a 1 5 x 1 0 x 1 -
in c h b a k in g p a n w it h f o il; s e t a s id e . W it h
a s h a rp k n ife o r v e g e ta b le p e e le r, c u t
z u c c h in i le n g th w is e in t h in s lic e s (y o u ’l l
n e e d
8
s lic e s ). C u t p o r k te n d e r lo in
c ro s s w is e in to 4 e q u a l p o rtio n s . P re s s
m e a t d o w n w it h th e p a lm o f h a n d to
f la tte n s lig h tly .
2
. W r a p e a c h te n d e r lo in p o r tio n w it h
tw o z u c c h in i s lic e s (re s e rv e r e m a in in g
z u c c h in i f o r a n o th e r u s e ). P la c e in
p re p a re d p a n . L ig h tly b ru s h w it h o il;
s p r in k le w it h
salt
a n d
pepper.
3
. R o a s t, u n c o v e re d , 18 to 2 0 m in u te s
(1 2 -o z . te n d e r lo in ) o r 2 5 to 3 0 m in u te s
(1 6 -o z .), o r u n t il m e a t re g is te rs 1 6 0 °F .
S p o o n s o m e o f th e p e s to o v e r e a c h
te n d e r lo in ju s t b e fo re s e rv in g a n d s p rin k le
w it h b a s il le a v e s . S e rv e w it h re m a in in g
p e s to a n d w a te rc re s s ,
m a ke s 4 se r v in g s.
EACH SERVING
203
c
al,
11
g
fa t,
62
mg
choi,
^ 0
382
m
gwdium,
4
g
c a rb o ,l
g
fib er,
21
g
pro.
V
QUICK TRICK
w r a p
ro a st
Roasting is so low-maintenance.
There’s little prep and cleanup
when cooking few ingredients
together on a foil-lined pan.
Because this tenderloin roast is
cut in individual portions, it cooks
quickly. Thin zucchini strips
absorb
j
uices from the pork and
take on a toasty grilled flavor.
1 7 2
MAY 2010 BETTER HOMES AND GARDENS
