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)|