SWISS VEGETABE BAKE

Swiss Vegetable Bake

Preparation time: 15 min 
Servings: 12
Cooking time: 45 min

Ingredients:
2 cups Swiss cheese, shredded
2 lb frozen mixed vegetables, such as broccoli, cauliflower, and carrots, thawed
1/2 tsp pepper
2 cans condensed cream of chicken soup
2/3 cup sour cream
6 oz fried onions
Cooking Directions:
Preheat oven to 350°F. Combine first 3 ingredients in a bowl. Add vegetables, 1-1/2 cup cheese and half the onions. Spoon into a 3-quart shallow baking dish. Cover and bake 40 minutes, or until vegetables are tender. Stir. Sprinkle remaining cheese and onions over vegetable mixture. Bake 5 minutes more or until onions are golden.

Nutrition Facts

Calories 190

% Calories From Fat 52.1%

Total Fat 11g

Saturated Fats 5.7g
Mono-unsaturated Fats 3.1g
Poly-unsaturated Fats 0.9g
Cholesterol 26mg
Sodium 400mg

Total Carbohydrates 15g

Dietary Fiber 3.3g
Sugar 2.9g

Protein 8.6g

Grilled Sweet Potatoes 

Preparation time: 5 min	Servings: 4
Cooking time: 45 min

Ingredients:

1-1/3 tbsp brown sugar

2 large sweet potatoes, scrubbed and cut in half lengthwise

4 sheets heavy duty aluminum foil

1-1/3 tbsp unsalted butter 

 

Cooking Directions:

Prepare grill. Arrange sweet potato halves cut side up on individual sheets of aluminum foil. Sprinkle with salt and pepper to taste, dot with butter and sprinkle with brown sugar. Wrap tightly. Grill 45 minutes, turning frequently until potatoes are tender. 

 

Nutrition Facts

Calories 97

% Calories From Fat 36.2%

Total Fat 3.9g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 22mg

Total Carbohydrates 15g

Dietary Fiber 1.9g

Sugar 6.6g

Protein 1.2g

SWEET & SOUR PORK

Sweet and Sour Pork Chops
Tender pork chops featuring a perfect twist of tang.

Preparation Time: 5 minutes
Cooking Time: 45 minutes


Ingredients

4 whole loin lean pork chops , 1/2-inch thick
2 tbsp sesame oil
2 tsp low sodium soy sauce
1/4 cup cider vinegar
4 SPLENDA® No Calorie Sweetener packets
1 medium onions , sliced

Directions 1 In a medium skillet over medium-high heat, brown pork chops, turning once.
2 Combine soy sauce, vinegar, and Splenda and pour over meat.
3 Separate onion into rings and add to skillet.
4 Cover skillet and cook on low heat for about 40 to 45 minutes or until meat is tender. Check occasionally making sure heat isn't too high. You want some of those tasty juices to remain in the pan.
5 When cooked through, remove from heat and serve. 

Nutrition Facts
Makes 4 servings
Amount Per Serving
Calories	239.1
Total Carbs	4.2 g
Dietary Fiber	0.8 g
Sugars	2.2 g
Total Fat	13.4 g
Saturated Fat	3.2 g
Unsaturated Fat	10.2 g
Potassium	466.7 mg
Protein	24.7 g
Sodium	125.2 mg
Dietary Exchanges 1 1/4 Fat, 3 Meat, 1/2 Vegetable