Recipes: Skillet Suppers

the recipes

september 2001

Skillet Suppers

Spanish Rice Skillet

(makes 4 servings)

1	pound (480 g) ground sirloin
1	medium yellow onion, cut in quarters and thinly sliced
2	cloves garlic, minced
3	ribs celery, thinly sliced
1	jalapeño chile pepper, seeded and minced
1	14 1/2-ounce (435 g) can no-salt-added canned tomatoes
2	tablespoons tomato paste
2/3	cup (120 g) uncooked rice
1	teaspoon crushed dried oregano
1/4	teaspoon ground cumin
3	cups (720 ml) water
	salt (optional)
	freshly ground pepper
1/4	cup (12 g) minced cilantro (optional)

In a large heavy skillet, sauté ground sirloin for 10 minutes, breaking up all clumps. Drain off any fat.
Add onion, garlic, celery, and chile pepper. Continue to sauté for another 5 minutes. Stir in tomatoes, tomato paste, rice, oregano, cumin, and water. Cover and cook for 25 to 30 minutes, until all liquid is absorbed and rice is tender.
Season with salt (if using) and pepper to taste. If using, stir in cilantro and serve.

Per serving:	305 calories (14% calories from fat), 28 g protein, 5 g total fat (1.6 g saturated fat), 36 g carbohydrates, 3 g dietary fiber, 68 mg cholesterol, 131 mg sodium, 913 mg potassium
Diabetic exchanges:	3 very low-fat protein, 2 1/2 carbohydrate (1 1/2 bread/starch, 2 vegetable)

Fall Fruit Salad

(makes 4 servings)

1	small pear
1	small apple
4	red or green leaf lettuce leaves
8	seedless red grapes, quartered
1/3	cup (50 g) low-fat dairy sour cream
2	tablespoons granulated brown sugar substitute
1	tablespoon frozen orange juice concentrate
1/2	teaspoon ground cinnamon

Core and thinly slice the pear and apple. Place the lettuce leaves on individual plates and arrange pear and apple slices on top in a decorative manner. Scatter the grapes on top.
In a bowl, combine sour cream, sugar substitute, orange juice concentrate, and cinnamon. Drizzle over the salads and serve at once.

Per serving:	86 calories (28% calories from fat), 1 g protein, 3 g total fat (1.6 g saturated fat), 15 g carbohydrates, 2 g dietary fiber, 10 mg cholesterol, 14 mg sodium, 195 mg potassium
Diabetic exchanges:	1 carbohydrate (fruit), 1/2 fat

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