Recipes: Stir-Fry Pork Dinner

the recipes

april 98

Stir-Fry Pork Dinner

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

1.	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.
2.	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.
3.	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.
4.	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

Cucumber-Radish Salad

(makes 4 servings)

1/3	of an English cucumber, 6 ounces (180 g), unpeeled, thinly sliced
4	radishes, trimmed and thinly sliced
1	scallion, white part and 1 inch (2.5 cm) green, thinly sliced
1	tablespoon (15 ml) canola oil
2	tablespoons (30 ml) white wine vinegar
	freshly ground pepper
1	small carrot, 2 ounces (60 g), peeled and grated

1.	In a small bowl, combine cucumber slices, radish slices, and scallion.
2.	Whisk together canola oil, white wine vinegar, and pepper. Pour over vegetables and toss to coat evenly.
3.	Arrange mixture in 4 small bowls. Top each with some of the grated carrot and serve.

Per serving:	46 calories (67% calories from fat), 1 g protein, 4 g total fat (0.3 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 7 mg sodium
Diabetic exchanges:	1 fat

Mango and Banana Compote

(makes 4 servings)

1	large ripe mango
1	large ripe banana
1	tablespoon (15 ml) fresh lemon juice.

1.	Carefully peel mango, cutting the flesh into uniform bite-sized pieces, discarding the pit.
2.	Peel and slice the banana.
3.	Combine the mango, banana, and lemon juice. Divide between 4 dessert dishes and serve.

Per serving:	66 calories (4% calories from fat), 1 g protein, trace total fat (0.1 g saturated fat), 17 g carbohydrate, 2 g dietary fiber, 0 cholesterol 1 mg sodium
Diabetic exchanges:	1 carbohydrate (1 fruit)

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