Main Dishes

Pork Chop, Onion and Rice Casserole

June 26, 2013

An easy one-dish meal

4 pork chops
2 tablespoons oil
1 (38 1/2 gram) envelope dry onion soup mix
1 cup uncooked long-grain rice
2 cups beef broth, heated

Brown chops in oil. Spread rice in rectangular baking dish (11-inch by 7-inch). Add frozen mixed vegetables. Reserve one tablespoon of dry soup mix. Sprinkle remaining onion soup mix over rice. Pour heated beef broth over rice and mix ingredients together. Arrange pork chops on top of rice mixture and sprinkle with reserved onion soup mix. Cover tightly with foil and bake in moderate oven (350 F) until tender (45 minutes to 1 hour), depending upon thickness of chops. Remove foil and continue cooking for 10 minutes or until any excess liquid has evaporated.

Nutritions

Calories
633

Sodium
1239mg
51% DV

Fat
47g
72% DV

Protein
8g
16% DV

Carbs
7g
2% DV

Fiber
2g
11% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 12g 62%

Polysaturated Fat 6g 41%

Monosaturated Fat 27g 174%

Cholesterol 19mg 6%

Sodium 1239mg 51%

Potassium 216mg 6%

Protein 8g 16%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 11%

Sugar 0.4g 0%

Vitamin A 9IU 0%

Vitamin B6 0.8mg 40%

Vitamin C 2mg 4%

Calcium 32mg 3%

Iron 0.61mg 3%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
1091

Sodium
930mg
38% DV

Fat
63g
98% DV

Protein
65g
131% DV

Carbs
39g
13% DV

Fiber
9g
38% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 26g 134%

Polysaturated Fat 11g 69%

Monosaturated Fat 26g 162%

Cholesterol 231mg 77%

Sodium 930mg 38%

Potassium 1126mg 32%

Protein 65g 131%

% DAILY VALUE^*

Total Carbohydrate

Fiber 9g 38%

Sugar 13g 26%

Vitamin A 1418IU 28%

Vitamin B6 1mg 90%

Vitamin C 5mg 9%

Calcium 365mg 36%

Iron 5mg 29%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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800 grams Sea Bass, Whole
10 g Thai Celery, roughly chopped
10 g Ginger, roughly chopped
Sauce:
20 grams Garlic
20 grams Small Chili
20 grams Fish Sauce
40 grams Lime Juice
10 grams Sugar
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6 grams Lime, sliced
5 grams Garlic, sliced
2 Chili Flower
4 grams Coriander Leaf

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Nutritions

Calories
322

Sodium
674mg
28% DV

Fat
7g
11% DV

Protein
39g
79% DV

Carbs
13g
4% DV

Fiber
4g
19% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 10%

Polysaturated Fat 2g 17%

Monosaturated Fat 2g 16%

Cholesterol 84mg 28%

Sodium 674mg 28%

Potassium 777mg 22%

Protein 39g 79%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 19%

Sugar 3g 7%

Vitamin A 1887IU 37%

Vitamin B6 1mg 58%

Vitamin C 13mg 22%

Calcium 127mg 12%

Iron 1mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
13670

Sodium
288mg
12% DV

Fat
1014g
1560% DV

Protein
18g
37% DV

Carbs
28g
9% DV

Fiber
19g
76% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 458g 2294%

Polysaturated Fat 152g 953%

Monosaturated Fat 402g 2517%

Cholesterol 7818mg 2623%

Sodium 288mg 12%

Potassium 410mg 11%

Protein 18g 37%

% DAILY VALUE^*

Total Carbohydrate

Fiber 19g 76%

Sugar 18g 37%

Vitamin A 867IU 17%

Vitamin B6 16mg 825%

Vitamin C 36mg 61%

Calcium 84mg 8%

Iron 17mg 95%

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1/3 cup white or brown sugar
3 tablespoons water or orange juice
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1/2 teaspoon vanilla extract
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Nutritions

Calories
188

Sodium
338mg
14% DV

Fat
6g
10% DV

Protein
2g
5% DV

Carbs
29g
10% DV

Fiber
2g
8% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 4g 22%

Polysaturated Fat 0.39g 2%

Monosaturated Fat 1g 12%

Cholesterol 20mg 6%

Sodium 338mg 14%

Potassium 159mg 4%

Protein 2g 5%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 16g 32%

Vitamin A 6510IU 130%

Vitamin B6 0.17mg 8%

Vitamin C 1mg 2%

Calcium 54mg 5%

Iron 0.42mg 2%

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