Sweet-And-Sour Stir-Fry

This classic stir-fry has a kid-friendly twist --a sweet and tangy sauce that's made with ketchup.

Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4 servings

Ingredients:

• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 can (8 oz.) pineapple chunks in juice
• 1/3 cup ketchup
• 1 tablespoon cornstarch
• 1 tablespoon sugar
• 1 tablespoon teriyaki sauce
• 2 garlic cloves, chopped
• 2 teaspoons vegetable oil
• 3/4 lb. boneless, skinless chicken tenders, halved
• 1 cup sliced red pepper

How to make:

1. In bowl, combine broccoli, carrots, and enough boiling water to cover. Let stand 3 minutes. Drain vegetables well. 
2. Drain juice from pineapple reserving 1/3 cup. Set chunks aside. In small bowl, stir together pineapple juice, ketchup, cornstarch, sugar, teriyaki sauce, and garlic.
3. In large nonstick skillet, heat oil over medium-high heat. Add chicken and red pepper; stir fry until chicken browns, about 4 minutes. Stir in carrots and broccoli; cook 2 minutes.
4. Restir pineapple-juice mixture, and pour into skillet. Cook 1 minute. Add pineapple chunks. Stir-fry 3 minutes or until vegetables are crip-tender.

Nutrition per serving:  226 calories, 22 g protein, 4 g fat, 27 g carbohydrate, 53 mg calcium, 3 g fiber.

BBQ-Pork Sandwiches

This is a perfect dinner to freeze and reheat - it's kid-pleasing flavors actually improve over time.

Prep time: 5 minutes
Cook time: 25 minutes
Yield: 8 servings

Ingredients:

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 1 tablespoon mild chili powder
• 1 teaspoon dry mustard
• 1/8 teaspoon ground cinnamon
• 1 cup ketchup
• 1/4 cup honey
• 1/4 cup orange juice
• 2 tablespoons apple-cider vinegar
• 1 pkg (2lbs.) pork tenderloin, trimmed and thinly sliced
• 8 sandwich buns
• Coleslaw (optional)
• Pickles (optional)

How to make:

1. In 3-quart saucepan, heat oil over medium-high heat. Add onion and cook, stirring occasionally, until softened and lightly browned, about 8 minutes. Stir in chili powder, dry mustard, add cinnamon. Cook 1 minute. Add ketchup, honey, orange juice, and vinegar. Bring mixture to a boil and add sliced pork tenderloin. Reduce heat to low and simmer, stirring occasionally, for 15 minutes.
2. Place half of BBO-pork mixture in a resealable container; cool to room temperature, cover, and place in freezer. Place 4 sandwich buns in resealable storage bag, and store in freezer.
3. Divide remaining BBQ pork among remaining sandwich buns, and serve with coleslaw and pickles, if desired.

Nutrition per serving: 364 calories, 30 g protein, 9 g fat, 43 g carbohydrate, 62 mg calcium, 2 g fiber.

To reheat: Defrost BBQ pork in refrigerator overnight. Reheat mixture in saucepan over medium-low heat, or microwave until heated through. Defrost sandwich buns to room temperature.

Mini Meat Loaves with Ketchup Glazes

These individual-size loaves are a great instant meal for busy families. Keep several in the freezer to reheat for dinner, or slice up for lunch-box sandwiches.

Prep time: 15 minutes
Bake time: 40 minutes
Yield: 8 meat lovers

Ingredients:
1. Meat Loaves:

• 2 lbs. lean ground round beef
• 1 small onion, finely chopped
• 2 packets (98 oz. each) instant oatmeal, regular flavor
• 2 large eggs
• 3/4 cup ketchup
• 1/2 cup low-fat milk
• 2 tablespoon Worcestershire sauce
• 1 teaspoon salt

2. Glaze:

• 1/3 cup ketchup
• 3 tablespoons light-brown sugar

How to make:

1. Heat oven to 375 degrees F. In large bowl, mix together meat, onion, instant oatmeal, eggs, ketchup, milk Worcestershire sauce, and salt until well-combined. Divided meat mixture into 8 servings and shape into individual loaves. Place meat loaves in a 9" x 13" baking pan.
2. Prepare glaze: In a small bowl, blend together ketchup and brown sugar. Brush tops and sides of meat loaves; bake 35 to 40 minutes, or until a meat thermometer registers 160 degree F when inserted into center of loaves. Let cool 10 minutes.
3. Serve 4 meat loaves with mashed potatoes, if desired. Cool remaining meat loaves for 25 minutes. Wrap individually in plastic wrap or waxed paper and freeze.

Nutrition per serving: 379 calories, 25 g protein, 21 g fat, 21 g carbohydrate, 71 mg calcium, 1 g fiber.

To reheat: Place meat loaves in a pan, and thaw in refrigerator overnight. Unwrap and bake 15 minutes in 350 degree F oven, or microwave loaves just until heated through.