Spicy Stir-Fry Pork with Asian Vegetables
(makes 4 servings)
| 1 | tablespoon (15 ml) cornstarch |
| 1/2 | cup (120 ml) fat-free, low-sodium canned chicken broth |
| 2 | teaspoons (10 ml) chile paste |
| 1 | teaspoon (5 ml) garlic powder |
| 1 | teaspoon (5 ml) Worcestershire sauce |
| 1/2 | teaspoon (2.5 ml) freshly ground pepper |
| 1 | tablespoon (15 ml) canola oil |
| 1 | pound (480 g) thinly sliced lean pork, cut for stir-fry |
| 4 | cups (352 g) cut-up Asian vegetables for stir-fry |
| 2 | cups (316 g) hot cooked rice |
- In a bowl, combine cornstarch, chicken broth, chile paste, garlic powder, and Worcestershire sauce. Whisk until well blended. Set aside
- Toss pork strips with pepper. In a wok or large nonstick skillet, heat oil over medium-high heat. Add pork, and stir-fry until pork is no longer pink, about 4 minutes. Add vegetables and stir-fry until vegetables are crisp tender, 1 to 2 minutes.
- Whisk cornstarch mixture and pour into wok. Cook and stir until mixture boils and starts to thicken, about 2 minutes.
- To serve, mound the rice in the center of a serving platter. Surround with pork and vegetable mixture. Serve at once.
| Per serving: | 356 calories (31% calories from fat), 29 g protein, 12 g total fat (3.2 g saturated fat), 31 g carbohydrate, 3 g dietary fiber, 68 mg cholesterol, 297 mg sodium |
| Diabetic exchanges: | 3 lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable) |
|
|
