Here’s proof that a home-cooked meal can take less time than making a run for fast food.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　1 7-ounce box quick-cooking white and wild rice, seasoning packet discarded

　　2 tablespoons soy sauce (lowest sodium available)

　　2 tablespoons dry sherry

　　1 tablespoon sugar

　　1/2 teaspoon cornstarch

　　1/4 to 1/2 teaspoon crushed red pepper flakes

　　1 pound pork tenderloin, all visible fat discarded, cut into strips about 2 inches long and 1/4 inch wide

　　1 pound fresh prewashed spinach, large stems discarded

　　1/4 cup water

　　

Step 1

Prepare the rice using the package directions, omitting the salt, margarine, and seasoning packet.

　　

Step 2

Meanwhile, in a small bowl, whisk together the soy sauce, sherry, sugar, cornstarch, and red pepper flakes until the cornstarch is completely dissolved. Set aside.

　　

Step 3

Heat a nonstick wok or large nonstick skillet over high heat for about 1 minute, or until very hot. Cook the pork for 3 minutes, stirring constantly.

　　

Step 4

Add the soy sauce mixture. Cook for about 1 minute, or until the pork is cooked through and the sauce is thickened, stirring constantly. Remove from the heat.

　　

Step 5

Arrange the rice on a platter, leaving room for the spinach on the outer edge. Spoon the pork and sauce over the rice. Cover the platter with aluminum foil to keep warm.

　　

Step 6

Return the wok with any pan residue to high heat. Add about half the spinach and half the water. Cook for about 1 minute, or until the spinach is just limp, stirring constantly. Arrange around the outer edge of the rice. Re-cover the platter. Repeat with the remaining spinach and water.

　　

Red-Hot Chicken Stir-Fry

Step 7

Instead of the pork, use 1 pound thinly sliced chicken tenders or boneless, skinless chicken breasts, all visible fat discarded.

　　

nutrition information

Step 8

(Per Serving)

　　

Step 9

Calories: 344

　　

Step 10

Total Fat: 3.0g

　　

Step 11

Saturated: 1.0g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 0.5g

　　

Step 14

Monounsaturated: 1.0g

　　

Step 15

Cholesterol: 74mg

　　

Step 16

Sodium: 347mg

　　

Step 17

Carbohydrates: 46g

　　

Step 18

Fiber: 3g

　　

Step 19

Sugars: 4g

　　

Step 20

Protein: 32g

　　

Step 21

Dietary Exchanges

　　

Step 22

2 1/2 Starch

　　

Step 23

1 Vegetable

　　

Step 24

3 Very Lean Meat

　　

Red-Hot Chicken Stir-Fry

Step 25

(Per Serving)

　　

Step 26

Calories: 345

　　

Step 27

Total Fat: 2.0g

　　

Step 28

Saturated: 0.5g

　　

Step 29

Trans: 0.0g

　　

Step 30

Polyunsaturated: 0.5g

　　

Step 31

Monounsaturated: 0.5g

　　

Step 32

Cholesterol: 66mg

　　

Step 33

Sodium: 361mg

　　

Step 34

Carbohydrates: 46g

　　

Step 35

Fiber: 3g

　　

Step 36

Sugars: 4g

　　

Step 37

Protein: 34g

　　

Step 38

Dietary Exchanges

　　

Step 39

2 1/2 Starch

　　

Step 40

1 Vegetable

　　

Step 41

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals