Post by nini on Jul 21, 2007 13:32:45 GMT -5
Pork, Kale, and Bok Choy Stir-fry
For 5 servings
• 1 (3/4-pound) pork tenderloin
• 3 tablespoons low-sodium soy sauce, divided
• 2 tablespoons minced garlic, divided
• 2 teaspoons minced peeled fresh ginger, divided
• 1/2 cup fat-free, less-sodium chicken broth
• 3 tablespoons hoisin sauce
• 1 teaspoon cornstarch
• 1 tablespoon vegetable oil
• 1/4 teaspoon crushed red pepper
• 2 cups sliced shiitake mushroom caps
• 1-1/2 cups sliced green onions
• 4 cups sliced kale
• 4 cups sliced bok choy
• 5 cups hot cooked rice
1. Trim fat from pork; cut into 2 x 1/4-inch-wide strips. Combine pork, 2 tablespoons soy sauce, 2 teaspoons garlic, and 1 teaspoon ginger in a shallow bowl. Cover and marinate in refrigerator 2 hours.
2. Combine 1 tablespoon soy sauce, 2 teaspoons garlic, 1 teaspoon ginger, broth, hoisin sauce, and cornstarch in a small bowl; stir with a whisk. Heat oil in a large nonstick skillet over medium-high heat. Add 2 teaspoons garlic and crushed red pepper; stir-fry 30 seconds. Add mushrooms and onions; stir-fry 3 minutes. Add pork mixture and kale; stir-fry 3 minutes. Add broth mixture and bok choy; bring to a boil. Cook 1 minute or until mixture is thick. Serve over rice. Yield: 5 servings (serving size: 1 cup stir-fry and 1 cup rice).
CALORIES 407 (13% from fat); FAT 5.8g (sat 1.2g, mono 1.9g, poly 1.9g); PROTEIN 23.4g; CARB 66.1g; FIBER 3.6g; CHOL 44mg; IRON 5.2mg; SODIUM 543mg; CALC 189mg
For 5 servings
• 1 (3/4-pound) pork tenderloin
• 3 tablespoons low-sodium soy sauce, divided
• 2 tablespoons minced garlic, divided
• 2 teaspoons minced peeled fresh ginger, divided
• 1/2 cup fat-free, less-sodium chicken broth
• 3 tablespoons hoisin sauce
• 1 teaspoon cornstarch
• 1 tablespoon vegetable oil
• 1/4 teaspoon crushed red pepper
• 2 cups sliced shiitake mushroom caps
• 1-1/2 cups sliced green onions
• 4 cups sliced kale
• 4 cups sliced bok choy
• 5 cups hot cooked rice
1. Trim fat from pork; cut into 2 x 1/4-inch-wide strips. Combine pork, 2 tablespoons soy sauce, 2 teaspoons garlic, and 1 teaspoon ginger in a shallow bowl. Cover and marinate in refrigerator 2 hours.
2. Combine 1 tablespoon soy sauce, 2 teaspoons garlic, 1 teaspoon ginger, broth, hoisin sauce, and cornstarch in a small bowl; stir with a whisk. Heat oil in a large nonstick skillet over medium-high heat. Add 2 teaspoons garlic and crushed red pepper; stir-fry 30 seconds. Add mushrooms and onions; stir-fry 3 minutes. Add pork mixture and kale; stir-fry 3 minutes. Add broth mixture and bok choy; bring to a boil. Cook 1 minute or until mixture is thick. Serve over rice. Yield: 5 servings (serving size: 1 cup stir-fry and 1 cup rice).
CALORIES 407 (13% from fat); FAT 5.8g (sat 1.2g, mono 1.9g, poly 1.9g); PROTEIN 23.4g; CARB 66.1g; FIBER 3.6g; CHOL 44mg; IRON 5.2mg; SODIUM 543mg; CALC 189mg
