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Recipes

Sautéed Pork with Swiss Chard & Tomatoes
Like other dark green leafy vegetables, Swiss chard is an excellent source of beta-carotene. It adds color, nutrients and its unique flavor to this appealing stir-fry that is served atop garlic-rubbed toast--all in all, a tasty idea.
  • 1/2 cup (not oil-packed) sun-dried tomatoes
  • 1 cup boiling water
  • 1/2 pound well-trimmed boneless pork tenderloin, cut into 1/2-inch-wide strips
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon thyme
  • 1/4 teaspoon crushed red pepper flakes
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 1 large onion, sliced
  • 1 large red bell pepper, cut into thin strips
  • 4 medium plum tomatoes, cut into thin wedges
  • 1/2 pound Swiss chard or spinach, cut crosswise into 1-inch pieces
  • 4 ounces French bread, cut on the diagonal into 16 thin slices
  • 1 garlic clove, peeled and halved

1. Place sun-dried tomatoes in a small heatproof bowl and pour the boiling water over them. Let stand until softened, about 10 minutes. Drain tomatoes and cut into small pieces.

2. In a shallow bowl, mix pork strips with 1/4 teaspoon each of salt, black pepper and thyme, and red pepper flakes.

3. In large, deep nonstick skillet, warm 2 teaspoons of oil over high heat. Add pork strips and stir-fry until lightly browned, 1 to 2 minutes. With a slotted spoon, transfer pork to a plate and cover loosely to keep warm.

4. Add remaining 2 teaspoons oil to skillet and stir in onion, bell pepper and remaining 1/4 teaspoon each salt, black pepper and thyme. Toss to coat well with oil, reduce heat to medium and saute until vegetables are tender and onion golden, 6 to 8 minutes.

5. Stir in sun-dried and plum tomatoes, reduce heat to medium-low, cover and cook until fresh tomatoes start to soften and release their juices, about 5 minutes.

6. Stir in Swiss chard or spinach in batches, increase heat to medium-high, cover and cook, turning greens a few times, until wilted, 3 to 4 minutes (spinach will cook more quickly).

7. Return pork (and any juices that have collected on plate) to skillet, cover and remove from heat.

8. Preheat broiler. Place bread in a single layer on a baking sheet and broil 30 seconds per side, or until toasted. Remove from oven, let cool slightly, then rub each piece generously with a cut side of garlic clove. Serve toasts with pork and vegetables.


Nutritional Information
Per serving: 262 calories, 9.3g total fat, 2g saturated fat, 5.4g monounsaturated fat, 1.3g polyunsaturated fat, 4.7g dietary fiber, 17g protein, 29g carbohydrate, 37mg cholesterol, 751mg sodium.
Good source of: potassium, beta-carotene, vitamin C, vitamin B6, thiamin, niacin, selenium.



Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
50