Thursday, February 3, 2011

Pork Tenderloin

February 3, 2011...I had to stay late at work this evening so Lisa was on her own to entertain the girls AND cook dinner. She chose to make a pork tenderloin glazed with bbq sauce.

The girls tried some mac and cheese with their dinner and STILL won't eat it. So Lisa and split the rest of what they didn't eat, added some cooked carrots (drizzled with honey), and had a Hawaiian sweet roll.

We had a request for the recipe for the Swiss Chicken and Green Bean Bake. Here it is. Thanks to Lisa for writing this all out!
Swiss Chicken and Green Bean Bake
1 1/2 cups uncooked instant rice (I use brown rice)
3/4 cup skim milk
1 (14.5oz) can french-style green beans, undrained
1 (10 3/4oz) can condensed 98% fat free cream of mushroom soup w/ 30% less sodium
4 boneless, skinless chicken breast halves (sometimes I get the thinnly sliced chicken so I don't have to pound it flat)
4oz (1 cup) shredded reduced-fat swiss cheese (sometimes I just use the whole 2 cup bag and sprinkle the extra on the top)
1/2 cup canned french-fried onions (I usually don't measure...I just cover the top)
1. Heat oven to 350. Spray 12x8-inch or 8-inch square (2 quart) baking dish with nonstick cooking spray. In large bowl, combine base ingredients; blend well. Pour into baking dish.
2. Place 1 chicken breast half b/w 2 pieces of plastic wrap. Working from center, lightly pound chicken w/flat side of mallet or rolling pin until about 1/4 inch thick, remove wrap. Repeat w/remaining chicken.
3. Place 1/4 cup of the Swiss cheese on each chicken breast half. Roll up jelly-roll fashion; place over rice mixture in baking dish. Cover with foil.
4. Bake at 350 for 55 minutes or until chicken is tender and no longer pink. Uncover; sprinkle with onions. Bake uncovered for an additional 5 minutes.
Serving Size: 1/4 recipe
Fat: 12g
Carbs: 45g
Calories: 460
Protein: 42g
Dietary Fiber: 2g (probably higher w/the brown rice)

**This last time I made it I used some leftover cut up rotisserie chicken and just mixed everything together...still had to bake close to 50 mins for the rice to cook thru, BUT it was super easy and tasted just as good!

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