Stir-Fry Pork with Rice
(makes 4 servings)
| 1 | tablespoon (15 ml) olive oil |
| 2 | large garlic cloves, minced |
| 1 | 2-inch (2.5 ml) piece fresh ginger, peeled and minced |
| 1 | large onion, 8 ounces (240 g), peeled, cut in half, then thinly sliced |
| 4 | large mushroom caps (cultivated or shiitake), 3 ounces (90 g) cleaned and sliced |
| 4 | scallions, white part and 4 inches (5 cm) green, cut into 2-inch (2.5 cm) pieces |
| 1 | pound (480 g) boneless center-cut pork loin chop, trimmed of all fat and cut into thin strips |
| 2 | tablespoons (30 ml) low-sodium soy sauce |
| 1 | tablespoon (15 ml) balsamic vinegar |
| 2 | teaspoons (10 ml) cornstarch |
| 1 | cup (240 ml) fat-free low-sodium chicken broth |
| 2 | cups (390 g) hot cooked basmati or long-grain rice |
| sprigs of fresh cilantro for garnish |
- Heat 1/2 tablespoon (7.5 ml) of the olive oil in a large nonstick skillet or wok over high heat. When hot, add garlic, ginger, onion, mushrooms, and scallion. Stir-fry for 4 to 5 minutes, until vegetables are limp. Transfer to a heated platter; keep warm.
- Add the remaining olive oil to the skillet and distribute the pork over the bottom of the skillet. Stir-fry until pork is browned on both sides, about 4 minutes. Return onion-mushroom mixture to the skillet.
- In a small cup, stir together the soy sauce, balsamic vinegar, and cornstarch until cornstarch dissolves. Add the broth to the skillet; then stir in the soy sauce-cornstarch mixture. Continue to cook, stirring occasionally until mixture comes to a boil and sauce thickens slightly.
- Place 1/2 cup (97.5 g) of the hot cooked rice on each of 4 serving plates. Divide the pork-vegetable mixture between the plates. Garnish with a sprig of cilantro.
| Per serving: | 226 calories (27% calories from fat), 26 g protein, 10 g total fat (2.7 g saturated fat), 32 g carbohydrate, 2 g dietary fiber, 59 mg cholesterol, 326 mg sodium |
| Diabetic exchanges: | 3 lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 2 vegetable |
|
|
