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Recipe for Good Health -Eating Right

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Pork stir-fry

Preparation time: 20 minutes
Cooking time: approximately 15 minutes

3 tablespoons reduced-sodium soy sauce
1/4 cup cold water
1 tablespoon cornstarch
1/8 to 1/4 teaspoon red pepper flakes (not ground red pepper)
1/4 teaspoon garlic powder
Cooking spray
1 teaspoon corn oil
1/2 pound lean, boneless pork loin chops with fat trimmed, cut into bite-size pieces
1/4 cup hot water
1 red pepper, cut into bite-size pieces
1 cup coarsely chopped onion
2 cups fresh broccoli florets
8 ounces fresh mushrooms, thickly sliced
1 can (8 ounces) pineapple chunks canned in juice, drained
1 can (11 ounces) mandarin oranges canned in light syrup, rinsed and drained
Hot rice (optional)

In a small bowl, whisk together soy sauce, cold water, cornstarch, red pepper flakes, and garlic powder. Set aside.

Coat a cool, nonstick wok with cooking spray. Preheat wok, then add oil. When the oil is hot, add pork cubes and cook 3-4 minutes, stirring constantly. Remove pork from wok and set aside. Add hot water, pepper, onion, and broccoli, and cook 2-3 minutes, stirring constantly. Add mushrooms and cook an additional 2-3 minutes, stirring constantly. Add cooked pork back to wok. Stir soy sauce mixture well and pour it over the ingredients in the wok. While stirring constantly, heat for 1 minute or until the sauce thickens and bubbles. Add pineapple and mandarin oranges and toss gently to coat. Serve immediately (over hot rice if desired).

Yield: 7 cups
Serving Size: 2 cups

Nutrition Facts

Per Serving:
Calories: 300
Carbohydrate: 30 g
Protein: 27 g
Fat: 8 g
Saturated fat: 2 g
Sodium: 518 mg
Fiber: 4 g
Exchanges per serving: 3 vegetable, 1 fruit, 3 lean meat
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.