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Nutritional information per serving (1 pork chop plus 1/3 cup apple-bean mixture): 370 calories, 27 percent fat (11 grams), 41 percent carbohydrate, 32 percent protein, 65 milligrams calcium, 77 micrograms folic acid, 2.5 milligrams iron.
Seafood Stew With Basmati Rice
2 cups water
1 cup Basmati rice
1 teaspoon extra-virgin olive oil
1 onion, thinly sliced
2 cloves garlic, crushed
2 bay leaves
1 teaspoon thyme, dried
1 teaspoon sage, dried
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 32-ounce can tomatoes, crushed
2 cups vegetable stock (preferably low-sodium)
1/3 pound fresh red snapper or ling cod, cut into 1-inch pieces
1/4 pound bay scallops
1/2 pound mussels or Manila clams
In a saucepan with a tight-fitting lid, bring water to a boil over high heat. Stir in rice, reduce heat to low, cover and simmer 20 minutes.
In a large pot, warm olive oil over medium heat. Stir in onion and cook until soft, about 5 minutes. Stir in garlic, bay leaves, thyme, sage, salt and pepper, and cook another minute to release flavor. Stir in tomatoes and vegetable stock, and bring to a boil. Reduce heat to low, cover and simmer about 7 minutes. Increase heat slightly, stir in fish and cook about 1 minute. Stir in scallops and mussels or clams. Cover and cook until shellfish open, about 3 minutes.
Spoon about 1/2 cup of rice into 4 bowls and ladle stew over rice.
Nutritional information per serving (1 3/4 cups): 420 calories, 9 percent fat (4 grams), 63 percent carbohydrate, 28 percent protein, 130 milligrams calcium, 36 micrograms folic acid, 4 milligrams iron.