Pork and Vegetable Stir-Fry with Cashew Rice

Serve a stir-fry loaded with tender pork and crisp veggies. Stir-frying is a great reduced-calorie way to cook, because you use less oil.

Yield: 4 servings (serving size: 1 1/2 cups pork mixture and 1/2 cup cashew rice)


Ingredients
3/4 cup uncooked long-grain rice
1/3 cup chopped green onions
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 teaspoon salt
2/3 cup fat-free, less-sodium chicken broth
2 tablespoons cornstarch, divided
3 tablespoons low-sodium soy sauce, divided
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed and cut into 1/2-inch cubes
1 tablespoon canola oil, divided
2 cups sliced mushrooms (about 4 ounces)
1 cup chopped onion
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups sugar snap peas, trimmed (about 6 ounces)
1 cup chopped red bell pepper (about 1)
Preparation
Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.

Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.

Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.

Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.

Nutritional Information
Calories:460 (23% from fat)
Fat:11.8g (sat 2.5g,mono 6.2g,poly 2.3g)
Protein:31.8g
Carbohydrate:55.9g
Fiber:3.6g
Cholesterol:74mg
Iron:4.6mg
Sodium:787mg
Calcium:73mg

(Marge Perry, Cooking Light, JANUARY 2007)

Video: How to make Scones

Cakey Scones

An egg changes the texture and color of the scones and helps them stay fresher longer, up to 2 days in an airtight container.

Ingredients

2	cups unbleached all-purpose flour
1/2	teaspoon baking soda
1/2	teaspoon table salt
1	tablespoon granulated sugar (1 to 2 tablespoons)
4	tablespoons unsalted butter , chilled and cut into 1/2-inch pieces
3/4	cup heavy cream
2	large eggs , lightly beaten
1/3	cup dried currants (see headnote)

Instructions

1. Adjust oven rack to middle position and heat oven to 450 degrees.

2. Sift first 5 ingredients into large bowl, or measure into workbowl of a food processor fitted with steel blade; pulse until blended. With pastry blender, 2 knives, or steel blade of a food processor, cut or process butter into flour mixture until mixture resembles coarse meal with a few slightly larger butter lumps.

3. If making by hand, make a well in the center of mixture and pour in heavy cream and eggs. Working quickly, add currants and blend ingredients together with a rubber spatula into a soft, slightly wet dough. If using a food processor, pour cream through feed tupe; pulse until dough just starts to gather into a rough ball (do not overprocess or scones will be tough). Turn dough onto a well-floured work surface.

4. Quickly roll dough to 1/2 inch thick. Use a lightly greased and floured 3-inch biscuit cutter to stamp dough with one decisive punch, cutting close together to generate as few scraps as possible. Dip cutter into flour as often as necessary to keep dough from sticking. Pus scraps of dough together so that edges join; firmly pinch edges with fingertips to make a partial seal. Pat this remaining dough to 1/2 inch thick; continue to cut 3-inch rounds. Place dough rounds 1 1/2 inches apart on a greased baking sheet. Brush with an egg wash and sprinkle with sugar, if desired. Bake until scones are lightly brown, 10 to 12 minutes. Serve immediately.

   (Recipe provided by Cook's Illustrated)

Beef Caldereta

1 kilo top round beef, cut into serving pcs.
2 tbsp. soy sauce
salt, pepper, vetsin to taste
1 tbsp. olive oil
3 cloves of garlic, chopped
1/4 cup onions, sliced
1/2 cup tomato sauce
1/2 cup tomatoes, sliced
1 cup potato cut into serving pcs.
1/2 cup red peppers cut into stips
2 pcs. chorizo cut into strips
4 pcs. bananas cut into pcs.
2 slices canned pineapple, cut into pcs.
1 pc.bayleaf
salt, pepper, vetsin to taste
1/4 cup green peas
2 tbsp. wine
2 tbsp. flour for thickening
1/4 cup olives, optional

Cook beef with soy sauce and seasonings. Pressure cook if necessary. Set aside. Fry potaoes and bananas. Set aside, Saute garlic and onions in olive oil. Add tomatoes and tomato sauce. Add meat, red pepper and bayleaf and continue to simmer. Add chorizo, potatoes, and bananas. Season to taste. Thicken with flour dissolved in a little water. Add peas, wine and olives.