Butternut Squash & Pork Skillet
- 4 Servings
- 440 Calories per Serving
For a fast dinner, and a great use for leftover rice, give this a try. You get your meat, starch, and veggie in one dish!
Ingredient List
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1 1/2 cups diced raw butternut squash
- 1 1/2 pounds pork loin, cubed
- 1 teaspoon coriander seed, crushed
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 3 tablespoons water
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon finely chopped garlic
- 2 cups cooked white rice
- 1/4 cup from 1 tub Mountain High™ Original Vanilla Whole Milk Yoghurt
- 2 to 3 green onions, sliced
Preparation
- Heat olive oil in a 12-inch skillet over medium-high heat, add onions and squash. Cook for 2 to 3 minutes. Add pork, coriander, salt, and black pepper. Cook until pork is no longer pink in the center, about 4 to 5 minutes.
- Stir in the water, red pepper, and garlic. Reduce heat to low, cover, and cook for an additional 3 to 5 minutes until squash is cooked through.
- Meanwhile, In a small bowl, combine cooked rice with the vanilla yoghurt. Fold rice mixture into the pork mixture in skillet. Heat just until warm throughout. Garnish with green onions.
Tips
- Feel free to use Mountain High™ Vanilla Low Fat Yoghurt instead of Mountain High™ Original Vanilla Whole Milk Yoghurt, if you'd like.
Nutrition Information
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 440
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 17g | 26% |
| Saturated Fat | 5g | 26% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 110mg | 37% |
| Sodium | 680mg | 28% |
| Total Carbohydrate | 31g | 10% |
| Dietary Fiber | 2g | 10% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 4g | % Value not available |
| Protein | 41g | % Value not available |
| Vitamin D | Value not available | 10% |
| Vitamin E | Value not available | 8% |
| Calcium | Value not available | 8% |
| Iron | Value not available | 15% |
| Potassium | 720mg | 21% |
| Thiamin | Value not available | 70% |
| Riboflavin | Value not available | 25% |
| Niacin | Value not available | 45% |
| Vitamin B6 | Value not available | 35% |
| Vitamin B12 | Value not available | 10% |
| Pantothenic Acid | Value not available | 15% |
| Phosphorus | Value not available | 35% |
| Magnesium | Value not available | 15% |
| Zinc | Value not available | 30% |
| Manganese | Value not available | 25% |
| Selenium | Value not available | 90% |
| Copper | Value not available | 6% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 1,
- Very Lean Meat 0,
- Lean Meat 4,
- Medium-Fat Meat 1,
- High-Fat Meat 0,
- Fat 0,
- Fruits 0c,
- Vegetables ½c,
- Grains 1oz-eq,
- Meat & Beans 5oz-eq,
- Dairy 0c,
- Fats & Oils 1tsp
Carbohydrate Choice
- Choices per serving2
