Prep Time Menu_clock 45 minutes
Ck_menu_getlist Ck_menu_seemenus
Menu for Day 3
(click on any link to see the recipe - remember, recipe yields are adjustable)
Green Salad
Risotto with Zucchini
Crunchy Pork Cutlets

Nutritional Information (per serving of the meal):
Calories: 589
Carbohydrates: 71g
Fat: 16g
Saturated Fat: 5g
Protein: 32g
Sodium: 852mg
% Calories from Fat: 24%
% Calories from Saturated Fat: 8%

PREP NOTES: These tips help you get dinner on the table in 30 minutes.
  • Heat 3 cups of low-sodium chicken broth in a saucepan.
  • While the broth heats, chop the onions, mince the garlic, slice the zucchini and grate the cheese.
  • Begin cooking the vegetables for the risotto.
  • Dip the pork slices in the flour, egg and bread crumbs.
  • Fry the pork slices until they are golden on both sides. Drain on paper towels, then serve along with the risotto and salad.
Below is a list of items you will need from the store. Uncheck any items you may already have and press the printer friendly button at the bottom of this page.
1 teaspoon minced garlic : (Risotto with Zucchini)
4 cups mesclun, (green salad mix), about 4 handfuls : (Green Salad)
1/3 cup diced onions : (Risotto with Zucchini)
2 teaspoons finely chopped shallots : (Green Salad)
2 small zucchini, cut into 1/2" disks : (Risotto with Zucchini)
meat, poultry & seafood
1 pound pork, loin, cut into 1/4-inch slices : (Crunchy Pork Cutlets)
eggs, dairy & soy
1/2 cup freshly grated Parmesan cheese : (Risotto with Zucchini)
2 eggs, beaten with 1 tablespoon water : (Crunchy Pork Cutlets)
canned & dried goods
about 3 cups Basic Chicken Stock (see recipe), or low-sodium chicken broth : (Risotto with Zucchini)
grains & pasta
1 cup Arborio rice : (Risotto with Zucchini)
spices & seasonings
freshly ground black pepper : (Green Salad,Risotto with Zucchini)
condiments & sauces
2 tablespoons vegetable oil : (Crunchy Pork Cutlets)
tonkatsu or barbecue sauce, for dipping : (Crunchy Pork Cutlets)
1/2 cup all-purpose flour : (Crunchy Pork Cutlets)
2 teaspoons olive oil : (Risotto with Zucchini)
1 1/2 tablespoons rice vinegar, (seasoned variety) : (Green Salad)
salt, to taste : (Risotto with Zucchini,Crunchy Pork Cutlets)
Select your ingredients and click the "printer friendly" button to receive your shopping list.

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