Stir-fry Pork with Rice
- 1 tablespoon olive oil
- 2 large garlic cloves, minced
- 1 2-inch piece fresh ginger, peeled and minced
- 1 large onion, thinly sliced
- 4 large mushroom caps, cleaned and sliced
- 4 scallions, white part and 4 inches green, cut into 2-inch pieces
- 1 pounds boneless center-cut pork loin chop, trimmed of all fat and cut into thin strips
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon balsamic vinegar
- 2 teaspoons cornstarch
- 1 cup fat-free low-sodium chicken broth
- 2 cups hot cooked long-grain rice
- sprigs of fresh cilantro for garnish
- Heat 1/2 tablespoon of the olive oil in a large non-stick 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.
- In a small cup, stir together the soy sauce, balsamic vinegar, and cornstarch until cornstarch dissolves.
- 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.
- 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.
- Serve over rice with a spring of cilantro for garnish, if you want.
|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|