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Apple and Pork Stir-fry with Ginger

Contributor: AICR
Apples Are Back On The Table from the American Institute for Cancer Research Apples are ready to take over from the fruits of summer. And they will be welcome. The average U.S. consumer eats about 19 pounds of fresh apples a year – about one apple per week, according to the Washington State Apple Commission. That’s a health-wise habit, since that old saying – an apple a day keeps the doctor away – is pretty much on the mark. Apples provide about 7 to 8 percent of the recommended amount of vitamin C, but they offer much more than that. One study shows that apples are the most concentrated food source of flavonoids, a group of phytochemicals, natural substances found only in plant-based foods. Flavonoids are believed to protect against cancer, heart disease and other serious health problems. Current nutrition guidelines have increased the emphasis on eating a lot of fruits and vegetables each day for maximum health benefits. No fruit or vegetable has everything we need, but together they offer a wide range of health benefits. The American Institute for Cancer Research (AICR) has been campaigning for years to get Americans to adopt what AICR calls The New American Plate. They urge people to fill at least two-thirds of the plate with a variety of plant foods like fruits, vegetables, whole grains and beans, and leave the remaining one-third of the plate (or less) for animal protein. This approach remodels meals so they are higher in fiber and lower in saturated fat and calories than the traditional American meal. This apple and pork stir fry with ginger is one way to add some fruits and vegetables to your dinner.

Asian Pork Tenderloin

recipe ingredients 1/4 cup plum sauce 1/4 cup hoisin sauce 1 tsp. hot chili garlic sauce 12 ounce pork tenderloin, ready to cook recipe directions Preheat oven to 450*F. Place oven rack in top third of oven. Combine sauces in a small bowl. Place tenderloin on a foil-lined baking sheet with shallow sides, and tuck […]

Pork Medallions with Red Peppers

recipe ingredients 2 tsp. olive oil 8 (2-ounce) boneless center-cut loin pork chops 1/4 tsp. dried Italian seasoning 1/8 tsp. salt 1/8 tsp. coarsely ground black pepper 2 cups red bell pepper strips 1 cup fat-free, less-sodium chicken broth 2 tablespoons tomato paste 1/4 tsp. dried thyme 1/4 tsp. dried rubbed sage 1 can (14-ounce) […]

Pasta with White Beans and Mushrooms

recipe ingredients 2 Tbsp. olive oil 1 pound fresh white mushrooms, halved 1 cup onion, chopped 1 cup carrots, diced 1 teaspoon garlic, minced 1 can (19 ounces) white kidney beans, rinsed 1 can nonfat chicken broth 4 ounces lean smoked ham, diced 1 teaspoon Italian seasoning 6 ounces dry wagon wheel or penne pasta […]

Penne with Sun Dried Tomatoes

recipe ingredients 1 cup sundried tomatoes 3 cups sliced mushrooms 4 cups penne pasta (about 12 oz) 4 slices raw bacon; cut crosswise into 1/2 inch sections 3 cloves garlic; minced 1 red onion. sliced into rings 2 cups chopped fresh spinach 1 T. crushed red pepper flakes Freshly ground pepper to taste 2 T. […]

Baked Frittata Ole

recipe ingredients 1 1/2 cups potatoes 1 Tbsp. oil 1/2 cup lean ham 3/4 cup reduced fat cheddar cheese 2 cartons (8 oz each) egg substitute 1/3 cup skim milk 4 oz. can green chili, chopped 1/4 cup green onion 1/2 tsp. dried oregano 1/4 tsp. salt 3 oz. roasted red pepper 1 1/2 cups […]

Double Corn and Ham Casserole

recipe ingredients CORN BREAD: 1/2 cup all-purpose flour 1/3 cup yellow cornmeal 1 Tbsp. sugar 1 tsp. baking powder 1/2 tsp. salt 1/2 cup 1% low-fat milk 1 Tbsp. vegetable oil 1 large egg white CASSEROLE: 6 ears shucked corn 1 1/2 cups fat-free, less-sodium chicken broth 1 cup diced lean ham 1/2 cup chopped […]

Fettucini with Asparagus

recipe ingredients 9 oz. fresh fettuccine or tagliatelle 1 medium fennel bulb, trimmed and cut into 1-inch pieces 1 Tbsp. olive oil 1/2 lb. fresh asparagus spears, bias-sliced into 1 1/2-inch pieces 3 medium tomatoes, peeled, seeded, and chopped 2 oz. prosciutto or lean fully cooked ham or turkey ham, cut into thin strips 1/4 […]

Spinach and Ham Manicotti

recipe ingredients 8 each manicotti 2 tablespoons margarine 2 tablespoons all-purpose flour 1/4 teaspoon pepper 1/8 teaspoon salt 1/8 teaspoon ground nutmeg 1 1/2 cups skim milk 5 ounces frozen spinach 1 cup nonfat ricotta cheese 3/4 cup ham cubes 1 tablespoon fresh oregano 1/4 cup parmesan cheese recipe directions In a Dutch oven or […]

Lentils with Ham and Rosemary

recipe ingredients 5 cups water 3 cups chopped onion 2 cups diced cooked ham 1 cup diced carrot 1tsp. dried rosemary 3/4 tsp. rubbed sage 1/4 tsp. pepper 1lb. dried lentils 1 can (14 oz.) fat-free beef broth 2 cloves garlic, minced 1 bay leaf recipe directions Combine first 11 ingredients in an electric slow […]

Muffaletta Pasta

recipe ingredients 1 cup hot water 1/2 cup sun-dried tomatoes, not oil packed 2 1/2 cups (8 0z) uncooked mostaccioli pasta 1 large red bell pepper, cut into 3/4 inch pieces 5 cloves garlic, minced 1 can (14 oz) quartered artichoke hearts, finely chopped and drained 1/2 pound cooked lowfat ham, cut into 3/4 inch […]

Peppered Pork Chops

recipe ingredients 2 tablespoons paprika 1 tablespoon garlic powder 1 teaspoon salt 2 teaspoons coarsely ground pepper 1 teaspoon dill weed 3 tablespoons worcestershire sauce 2 tablespoons red wine vinegar 4 3-ounce boneless pork tenderloins recipe directions Mix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. […]

Smoked Ham and Scalloped Potatoes

recipe ingredients 5 small leeks (1 lb.) 1/4 cup water 1 tablespoon light corn-oil spread 1 cup sliced onions Salt 1/2 pound smoked lean smoked ham, coarsely chopped 1/2 teaspoon each pepper and thyme 3 pounds baking potatoes, peeled 2/3 cup all-purpose flour 1 quart low-fat (1%) milk 1 tablespoon chopped fresh parsley recipe directions […]

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