Grandma D's Classic Rhubarb Crisp

What a busy week of cooking it's been! Last night we had the delicious fish tacos with mango-pineapple salsa that we made a couple weeks ago, along with Martha's Mexican Grilled Corn, my special guacamole and Dan's grandma's classic rhubarb crisp. My mother-in-law was painting and stripping wallpaper at her house, so I volunteered to cook so I didn't have to paint! I ended up in the kitchen for about 3 hours because chopping the rhubarb that my dad gave me from his garden took forever-- it was so much easier when they pre-cut it for me last year. :)

I've been wanting to try Grandma D's rhubarb crisp for a while, but I didn't want to make it for just Dan and I or I knew I'd be sneaking bites out of it all week long. The recipe is a basic rhubarb crisp recipe - no fancy ingredients or special spin on it - but it is damn good. We served it hot from the oven with a scoop of ice cream on top, and it was the perfect summer evening dessert. Easy to make, and even easier to eat!

A few notes: It didn't say to lightly grease the pan, but my crust stuck a bit so I'd lightly spray the pan next time before putting down the crust. Also, when you are chopping your rhubarb, make sure to remove the stringy skin. There's no need to entirely peel the rhubarb, though.

That's it! Sorry for the terrible Instagram photo- after all that cooking, I was way too tired to head to my car to get the camera. I just wanted to eat! I need some more rhubarb recipes as I have plenty of rhubarb left over- any suggestions? Send them my way.

Have a great day! :)

Classic Rhubarb Crisp
Ingredients
1 c. all-purpose flour
1 c. packed brown sugar
3/4 c. oatmeal
1/2 c. butter, melted
4-5 c. rhubarb, chopped
1 c. sugar
1 c. cold water
2 Tbsp. cornstarch
1 tsp. vanilla

Directions
In bowl, mix flour, brown sugar, oatmeal and butter. Press 3/4 of mixture into bottom of 9x9 pan (may want to lightly spray). Cover with rhubarb. In saucepan, mix all remaining ingredients and cook over medium heat, stirring constantly, until thickened. Pour over rhubarb. Sprinkle remaining flour/oatmeal mixture on top. Bake at 350 degrees for 45-60 minutes until bubbly and brown. Serve warm. If desired, serve with vanilla ice cream.

Source: Alvina Dalager

Harvey Ham Sandwiches

My brother-in-law, who is going to be a second-year med student at the University of Iowa, is home for a week and I've been having a blast meal planning and cooking food that I normally wouldn't make for just Dan and I (potato salad, rhubarb crisp, and ribs and cornbread to name a few!) I'm guessing as a busy med school student he doesn't do much home cooking, so I'm taking a short break from Operation Healthy to make him some hearty home-style food.

Yesterday, I made him and a few friends this wonderful shredded ham recipe that I have to share with you guys. It came from a coworker who is also a foodie, and it was just what I was looking for. It's three ingredients - ham, brown sugar and mustard - and besides sitting for 10 hours in the slow cooker, it is a snap to make. It was so fast and easy that I had time to ride with Dan in the tractor for a few hours last night as he planted corn. Although it was uncomfortable, it was fun to watch the sun go down with Dan, even though he was working!

Just sitting in the buddy seat, tagging along!

So back to the ham sandwiches :) A few notes: The recipe called for a 6 lb. bone-in ham, but I could not, for the life of me, find a bone-in ham at the grocery store. I chose to use a three-pound boneless ham and halved the recipe. It worked fine, but the ham wasn't falling into pieces like I think it would if it were bone-in. I also was sad I didn't have a ham bone that I could use to make Mary's ham and bean soup, which I love. But even though I didn't have a bone-in ham, I was able to shred the ham with a fork and still get really tender ham. The yellow mustard and brown sugar aren't overwhelming, but add a sweet and tangy flavor to the ham. It's perfect for outdoor BBQs and potlucks because it just sits there all day and then you just add two ingredients and combine. I think it'd be great for college students as well because it's minimal preparation and you can eat it all week! (Hint, hint Kevin!)

Hope you try this and enjoy! We served it with Jan's potato salad (the best potato salad I've ever eaten- can't wait to share the recipe with you later this week!) and Holly's Crock O' Beans (also amazing- to be shared later this week!)

Happy eating!

Harvey Ham Sandwiches
Prep Time: 30 min., Cook Time: 10 Hours
Ingredients
1 (6 lb.) bone-in ham)
1 (8 oz.) jar yellow mustard
1 lb. brown sugar
24 dinner rolls, split

Directions
Place ham in a large pot or slow cooker, and fill with enough water to cover. Bring to a boil, then reduce heat to low and simmer for 8-10 hours. Remove the meat from the water and allow to cool. If it has cooked long enough, it will fall into pieces as you pick it up.

Pull the ham apart into shreds once it is cool enough to handle. It doesn't have to be tiny shreds. Place the shredded ham into a slow cooker. Stir in the mustard and brown sugar, cover and set to Low. Cook just until heated. Serve on dinner rolls.

Serves 24.

Source: Andy Bryan via http://allrecipes.com/recipe/harvey-ham-sandwiches/detail.aspx?src=ShareOnFacebook&recipeID=80986

Light Chicken Pot Pie

Before I tell you about this great, lighter Food Network version of chicken pot pie that I made last night, I have to show you my new sign in my kitchen:

Isn't it lovely? I bought it from Sur La Table, along with along with two dozen decorating tips (so excited to go on a cupcake-baking spree!) and I think it is just perfect. It makes me happy to be cooking in my kitchen :)

I'm not sure if it was the new addition of the sign, or the fact that I was cooking a home-style chicken pot pie, or that I was wearing a new apron, but last night I just had a blast cooking in the kitchen. I blared music from Wicked, I cleaned while the pot pie was in the oven and overall I just felt so productive. And to top it off, the pot pie turned out perfectly!

My only caveat with this meal is that it is time-consuming. Now I had time on my side, as I was waiting for Dan to get in from the fields. But if I had a toddler or a busy night planned, this would not be a meal I would try on a weekday because it's fairly labor intensive. It's easy, don't get me wrong, but it takes a full two hours. I had a blast putting it together, and there were waiting times in between (when the potatoes were baking and when the pie is in the oven) where I was able to clean my whole kitchen. I would guess it's 45 minutes or so of actual hands-on preparation, and the rest is simmering or baking. So if you have the time, it's a wonderful meal to make. My house smelled great, and it was a hearty meal for Dan yet still light enough for me to enjoy.

A few notes: I adapted the recipe based on other reviews, which included adding more thyme, decreasing the amount of chicken broth so it was less soupy, and adding more carrots because I knew I wasn't going to use two leftover carrots (and I like my veggies!) I also added an extra tablespoon of flour to the filling to thicken it a bit.

Some reviewers noted that there is not enough dough to stretch across the dish and have it hang over the sides (as you can see in the original photo). I found this problem as well, but did not want to increase the amount of dough because that would increase the calorie count. To serve at home, I found no problem with it not stretching across the entire dish because we still got plenty of crust to eat with each bite. If I were to serve this to company, I probably would double the amount of dough I made so I could get a nice thick crust that hung over the edges. Actually, now that I'm thinking about it, it'd be great to put the filling in individual ramekins and stretch the filling around it so everyone could have their own individual pot pie. Wish I would have thought about this last night!

I hope you try this! We served it with a side salad, but I think it would be great with cornbread or biscuits, corn on the cob or a fruit salad. Let me know what you think!

Chop 5-7 carrots into large chunks.

Bring chicken broth, carrots and thyme to a simmer in a small pot over medium heat and cook for 2 minutes;
cover and keep warm.

After cooking the onion, add warm broth mixture and celery, milk and potato pieces and simmer  until thickened.

Stir in chicken, yogurt, peas and parsley. Season with salt and pepper.

Transfer filling to a 2-quart casserole dish.

Roll out dough and cover filling, pressing excess dough against sides of dish.
Brush egg white over dough and season with salt and pepper.

Bake until crust is golden brown (20-25 minutes).

Serve and enjoy!

Light Chicken Pot Pie
Total Time: 2 hours
For Crust
1 c. all-purpose flour, plus more for dusting
1/4 tsp. baking powder
1/4 tsp. fine salt
4 Tbsp. cold unsalted butter, cut into small pieces
1 large egg
2 Tbsp. 2% milk

For the Filling:
2 small russet potatoes
3 1/2 c. low-sodium chicken broth
5-7 medium carrots, cut into large chunks
1 Tbsp. chopped fresh thyme
2 Tbsp. extra-virgin olive oil
1 large onion, finely diced
4 Tbsp. all-purpose flour
1/3 c. 2% milk
3 stalks celery, sliced
3 c. shredded rotisserie chicken, skin removed
1/2 c. fat-free plain Greek yogurt
1 c. frozen peas
1/2 c. minced fresh parsley
Kosher salt and freshly ground pepper

Directions
Prepare the crust: Pulse the flour, baking powder and salt in a food processor until combined. Add the butter, one piece at a time, pulsing until the mixture looks like coarse meal. Separate the egg; refrigerate the egg white. Beat the egg yolk and milk in a bowl, then add to the food processor, pulsing until the dough comes together. Turn out onto a lightly floured surface and gather into a ball. Flatten into a disk, wrap in plastic wrap and chill at least 1 hour.

Meanwhile, make the filling: Preheat the oven to 425 degrees F. Prick the potatoes with a fork and bake directly on the oven rack until tender, about 45 minutes. Cool slightly, then peel and break into small pieces.

Bring the chicken broth, carrots and thyme to a simmer in a small saucepan over medium heat and cook 2 minutes; cover and keep warm. Heat the olive oil in a large pot over medium heat. Add the onion and cook until soft (about 8 minutes). Sprinkle in the flour and stir until lightly toasted (about 3 minutes). Add the milk, celery, potato pieces and the warm broth mixture and simmer until thickened (about 15 minutes).

Remove from heat and stir in chicken, yogurt, peas and parsley. Season with salt and pepper.

Transfer filling to a 2-quart casserole dish. Roll out dough on a lightly-floured surface until about 1/2-inch thick and slightly larger than dish. Beat egg white in a bowl; brush over dough and season with salt and pepper. Press dough against sides of dish. Place on a baking sheet and bake until crust is golden brown (20-25 minutes).

Serves 6.

Nutrition (for 1 cup): 482 calories, 19 g. fat, 8 g. saturated fat, 137 g. cholesterol, 795 mg. sodium, 47 g. carbohydrates, 5 g. fiber, 31 g. protein.


Source: Adapted from http://www.foodnetwork.com/recipes/food-network-kitchens/light-chicken-potpie-recipe/index.html

Grilled Fish Tacos with Mango-Pineapple Salsa

After a weekend of cupcakes, sammies and lots o' martinis, my body was jonesing for some fresh fruit and lighter fare. I have had a small obsession with fish tacos ever since I tried my first one at The Cafe in Ames. There, they serve wood-grilled mahi mahi on soft flour and corn tortillas with slaw, chipotle mayo, pico de gallo and black beans and rice. I made my best replica of The Cafe's fish tacos last year, but I was craving something a little bit different.

Enter Better Homes and Gardens' grilled fish tacos, spiced with cumin and chili powder, and topped with the best fruit salsa I've ever had.

The grilled fish is good, but the mango-pineapple salsa steals the show. With mango, pineapple, red pepper, jalapeno, cilantro, lime and red onion, it is full of bright, fresh flavors that scream summer. I wish I had brought my camera out to the farm where we ate with Dan's mom, because the presentation was gorgeous (Instagram CANNOT do this justice!) If I were serving this to company, I would have skewered two tacos together and served with black beans and a lime. But alas, it was late and we were tired, so we just enjoyed the tacos with grilled corn and a glass of chardonnay.

The best part about this recipe is that it is quick and easy (about 30 minutes from start to finish) and at just over 300 calories for two tacos, it totally falls under the parameters of Operation Eat Healthy. The mango-pineapple salsa is so good it could be served by itself as a side, or with other grilled meat (salmon or chicken would be great) or even with yogurt or oatmeal.

Hope you enjoy! Tonight we are making cerveza chicken wings (not healthy, but we have wings leftover from the weekend's fiesta!) and tomorrow we are making this balsamic grilled bruschetta chicken, which I think looks ah-mazing! Can't wait!

Grilled Fish Tacos
Prep Time: 15 min. Total Time: 35 min.
Ingredients
1 lb. fresh or frozen skinless cod, sole or flounder fillets, 1/2-inch thick (I used tilapia)
1 Tbsp. lemon juice
1 Tbsp. olive oil
1 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground black pepper
12 small, fat-free flour tortillas (7-8")

Directions
Thaw fish, if frozen. Arrange fish in a 2-quart square baking dish; set aside. In a small bowl, whisk together lemon juice, oil, chili powder, cumin, salt and pepper. Pour over fish. Turn fish to coat with marinade. Cover and chill for 15 minutes. Drain fish, discarding any marinade. Stack tortillas and wrap in foil.

For a charcoal grill, grill fish and tortillas on the greased rack of an uncovered grill directly over medium coals for 4-6 minutes or until fish flakes easily when tested with a fork and tortillas are warmed, turning tortilla stack once. (For a gas grill, preheat grill. Reduce heat to medium. Place fish and tortilla stack on greased grill rack over heat. Cover and grill as above.)

Transfer fish to a cutting board. Cut or flake fish into 1-inch pieces. Serve in warmed tortillas topped with Pineapple-Mango Salsa and/or Chipotle Coleslaw.

Serves 6.
Nutrition: 305 calories, 18 g. protein, 49 g. carbohydrate, 3 g. fat.
Source: http://www.bhg.com/recipe/seafood/grilled-fish-tacos/

Mango-Pineapple Salsa
Ingredients
1 c. diced fresh pineapple (about 1/4 pineapple)
1 mango, diced
1/2 c. chopped red sweet pepper
1/4 c. chopped red onion
2 Tbsp. chopped fresh cilantro
1 fresh serrano or jalapeno chile pepper, seeded and finely chopped
1 tsp. finely shredded lime peel
1/4 tsp. salt
Snipped fresh cilantro (optional)

Directions
In a medium bowl stir together pineapple, mango, sweet pepper, onion, 2 Tbsp. cilantro, jalapeno or serrano pepper, lime peel and salt. To serve, if desired, sprinkle with additional snipped fresh cilantro. If not serving immediately, store in an airtight container in refrigerator up to 24 hours.

Serves 16.
Nutrition Per Serving (2 Tbsp.): 7 calories, 2 carbohydrate.
Source: Modified slightly from http://www.bhg.com/recipe/relishes/pineapple-salsa/

Andes Mint Cupcakes

Now I know this recipe is totally against the rules of Operation Eat Healthy, but when one turns 25, rules go out the window. Cupcakes for breakfast it is!

At work, everyone is supposed to bring treats on their birthday. I was completely overwhelmed by my Pinterest recipe boards and stared at massive amounts of food porn for what seemed like hours. Sweet or savory? Healthy or death by chocolate? (I think you can tell which way I went).

These Andes Mint Cupcakes spoke to me. Now, I must be upfront with my fear of making cupcakes. I love to cook, but as I've mentioned before, baking is a science, and I'm not particularly scientific. No, I much prefer the less-precise art of cooking, where you can add a little of this and a little of that and get away with not measuring everything.

I can't avoid baking forever though, so I thought I would practice my skills with this Andes Mint Cupcakes recipe. While it's a pretty basic recipe, the buttercream frosting and mint ganache definitely make it company-worthy. I made the ganache using an improvised double-boiler- simply place a glass bowl over a small pot of boiling water and let the heat from the water melt the chocolate and cream. I prefer to do that than mess with a microwave, where the chocolate can go from melted to burned very quickly. Remember to take note of the words "room temperature" when it comes to the frosting- cold butter or cream cheese will result in lumpy frosting, so make sure it sits out for at least an hour. If your powdered sugar isn't incredibly fresh, make sure to sift it before adding it to the buttercream mixture or once again you risk lumpy frosting.

Lastly, while I have the tools to pipe frosting hidden away in an unopened box somewhere, I chose to use a ziplock bag to pipe the frosting onto the cupcakes. Simply spoon the frosting into the bag, push the frosting toward one corner of the bag and twist the bag, squeezing out air pockets, and snip a small corner off the bag. My piping is far from perfect, but it's a big improvement on my messy spatula technique!

Hope you enjoy! Have a great weekend! :)

Andes Mint Cupcakes

Ingredients

Chocolate Cakes:

1 c. sour cream

1/2 c. oil

1 tsp. vanilla extract

3 eggs

1/4 c. water

1/2 c. buttermilk

Devil's Food Cake Mix

Chocolate Mint Filling

1/3 c. chocolate chips (I used Godiva)

2 Tbsp. heavy cream

1 tsp. peppermint extract

1/4 c. powdered sugar

Mint Buttercream

8 oz. cream cheese, room temperature

6 Tbsp. butter, room temperature

3-4 c. powdered sugar, sifted

1 Tbsp. heavy cream or milk

1 tsp. peppermint extract

green food coloring

Directions

Preheat oven to 350 degrees and line two cupcake pans with paper liners.

Using a whisk, mix sour cream, oil and vanilla extract together. Add eggs one at a time, stirring well in between each addition. 

Alternate adding the cake mix and liquids (buttermilk and water), starting and ending with the cake mix.

Fill liners 2/3 full and bake for 14-18 minutes, or until an inserted knife comes out clean.

Chocolate Mint Filling: Melt chocolate chips and heavy cream together in the microwave or on the stovetop over medium heat. Stir in peppermint extract and powdered sugar.

When cupcakes come out of the oven, use a squeeze bottle to fill the cupcake with the filling, or use the filling as a ganache and dip the tops of the cakes into it.

Mint Buttercream: Beat cream cheese and butter until light and fluffy. Add powdered sugar, heavy cream and peppermint extract and beat well. Add green food coloring and stir well.

Pipe buttercream onto cooled cupcakes and top with extra Chocolate Mint Filling and an Andes Mint.

Serves 24 cupcakes.

Source: http://www.yourcupofcake.com/2011/05/andes-mint-cupcakes.html

Cooking Light's Enchilada Casserole

Earlier this week I had mad cravings for Chinese and was able to quell the monster by whipping up this healthy orange beef stir-fry. Yesterday, I found myself drooling over photos of enchiladas, but knew that if I hit up my favorite Mexican spot that I'd definitely be ordering the queso and chips, which would NOT sit well with Operation Eat Healthy. So after a brief internal struggle (You do not want the chips and dip! YES I DO!) I turned to Cooking Light, which is my favorite source of lighter comfort food.

I already have a favorite enchilada casserole recipe, but since that has cream of chicken soup, sour cream and lots o' cheese, I'm going to guess that it would put me over my calorie limit... by a lot. But at 377 calories (if you use more cheese like I did, bump up the calorie count), the Cooking Light recipe is very reasonable and doesn't taste so-called "healthy."

I made a few changes to the original recipe- I added a green pepper and a can of green chiles, and also thawed the frozen tomato puree we made last summer from tomatoes from our garden, which we swapped for the canned tomato sauce. The original recipe also said to use 1 Tbsp. of the taco seasoning mix, but based on other reviewers, I used the entire packet. I added chopped cilantro on the top, a dollop of sour cream and salsa, and a squeeze of lime. I also tore the tortillas into strips and layered them in a 9x9 casserole dish instead of using a pie plate. Oh, and using 1/3 c. of cheese for the entire dish seems unreasonable (that's the best part!) so I used about a cup.

There you have it! I should mention that I generally have an aversion to whole wheat tortillas - I like almost everything else in its whole wheat form, but whole wheat tortillas never seem worth it to me - but you can't taste that they are whole wheat at all. Am I the only one who thinks whole wheat tortillas taste funny?

Happy Hump Day!

This is 1/4 of the dish... the serving size is very generous!

Cooking Light's Enchilada Casserole
Ingredients
1 lb. ground sirloin
1 c. chopped yellow onion
1 Tbsp. butter
1 Tbsp. minced garlic (I used three cloves)
1 1/2 Tbsp. all-purpose flour
1 c. fat-free, lower-sodium beef broth
1 packet 40%-less-sodium taco seasoning mix (such as Old El Paso)
1 (8 oz.) can no-salt-added tomato sauce (I used one cup fresh tomato puree from last year's garden)
4 (8-inch) whole-wheat flour tortillas (I used Mission brand)
1/3 c. (1 1/2 oz.) shredded Monterey Jack cheese with jalapeno peppers (I used almost 1 c.)
1 green pepper, chopped
1 can green chiles
Salsa, cilantro, lime and sour cream (optional as toppings)

Directions
Heat a large nonstick skillet over medium-high heat. Add beef, green pepper and onion to pan; cook 6 minutes, stirring to crumble.

Preheat oven to 400 degrees.

Melt butter in a medium saucepan over medium-high heat. Add garlic; saute 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 c. tomato mixture to beef mixture; reserve 1/2 c. tomato mixture.

Place 1 tortilla in a 9-inch pie plate. Top with 1 c. beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400 degrees for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.

Nutrition: 377 calories, 14.6 g. fat, 7 g. saturated fat, 5.3 g. monounsaturated fat, 30.2 g. protein, 32.4 g. carbohydrate, 4.7 g. fiber, 76 mg. cholesterol, 91 mg. calcium.

Source: Adapted from Cooking Light magazine, January 2012 via http://www.myrecipes.com/recipe/enchilada-casserole-50400000118573/

Orange-Scented Beef Stir-Fry

I've been craving Chinese lately, but since Operation Eat Healthy started a month ago, I didn't want to wreck it by chowing down on a calorie-laden restaurant entree. But I also didn't want to spend a ton of time in the kitchen since Dan will be planting soon and I'll never get to see him (unless I learn how to drive a tractor, which I am seriously considering!)

So needless to say, I was pleased to find this healthy, easy beef stir-fry recipe that would calm my cravings. This "orange-scented" (this makes me think of candles...weird) beef stir-fry tasted like something that I could order at a restaurant, but only had 266 calories per serving! Plus it has 273% of your daily value of Vitamin C, 100% of Vitamin A, and 20% of fiber. Not too bad!

Note: I omitted the oyster-flavored sauce - I had no idea what it was and a reviewer said it made the dish taste fishy - but kept everything else the same. Next time, I may add carrots, water chestnuts and cashews, or maybe mix it up with some shrimp or chicken. Also, since I used plain srircha instead of a chile-garlic sauce, I may press a couple of cloves of garlic into the dish as well.

There you have it! Anybody else have any favorite healthy Asian recipes? Post them below or send them to mlrydell@gmail.com. Hope you are all having a great day!

Just playing around with Instagram...

Orange-Scented Beef Stir-Fry
Ingredients
1/2 c. reduced-sodium chicken broth, divided
1 Tbsp. cornstarch
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. orange marmalade
1 Tbsp. oyster-flavored sauce (I omitted this ingredient)
1 Tbsp. rice vinegar
1 1/2 to 2 tsp. chile-garlic sauce (I used sriracha)
4 tsp. canola oil, divided
12 oz. beef top sirloin, trimmed of fat and cut into 1/4-inch strips
1 Tbsp. minced fresh ginger
1 large onion, slivered (1 1/2 to 2 cups)
1 small red bell pepper, diced (1 c.)
1 pound broccoli florets (about 4 cups)

Directions
Combine 1/4 c. broth, cornstarch, soy sauce, marmalade, oyster sauce (if desired), vinegar and chile-garlic sauce in a small bowl; mix well.

Heat 1 tsp. oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned (about 2 minutes). Transfer to a plate. Stir-fry the remaining beef in 1 tsp. oil; transfer to the plate.

Add the remaining 2 tsp. oil to the wok. Add ginger and stir-fry until fragrant (10-20 seconds). Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 c. broth, cover and cook until the vegetables are crisp-tender (2-4 minutes). Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Nutrition: 266 calories, 11 g. fat (3 g. sat., 5 g. mono.) 42 mg. cholesterol; 23 g. carbohydrates; 20 g protein, 5 g. fiber, 412 mg. sodium, 513 mg. potassium. Nutrition Bonus: Vitamin C (273% daily value), Vitamin A (100% DV), Fiber (20% DV), Iron (20% DV).

Serves 4 (serving size= 1 1/4 c. each)

Source: http://www.eatingwell.com/recipes/orange_scented_beef_stir_fry.html