Spicy Stir-Fry Pork with Asian Vegetables

december 98

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)

Quick Apple Cake

(makes 4 servings)

	vegetable cooking spray
1/2	cup (65 g) low-fat baking mix
6	tablespoons (7 g) spoonable sugar substitute
2	tablespoons (15 g) chopped walnuts
2	medium Granny Smith apples
2 1/2	tablespoons (45 ml) canola oil
1/2	teaspoon (2.5 ml) vanilla extract
1/2	teaspoon (2.5 ml) ground cinnamon
1/4	teaspoon (1.25 ml) ground nutmeg
1/4	cup liquid egg substitute
2	tablespoons (18 g) packed light brown sugar

Lightly coat a 6-inch (15 cm) microwave-safe round baking dish with cooking spray.
In a medium bowl, combine baking mix, sugar substitute, and walnuts. Coarsely grate 1 unpeeled apple, discarding the core. Add to bowl along with oil, vanilla, cinnamon, nutmeg, and egg substitute. Beat for 2 minutes.
Spoon mixture into prepared dish, cover with waxed paper, and microwave on HIGH 5 minutes.
Meanwhile, core remaining apple and thinly slice. Arrange apple slices on top of partially cooked cake and sprinkle with brown sugar. Microwave, uncovered, for another 5 to 6 minutes, until a tester inserted in the center comes out clean. Remove from microwave and let stand for 5 minutes before cutting into wedges. Serve warm.

Per serving:	246 calories (46% calories from fat), 3 g protein, 12 g total fat (1.0 g saturated fat), 29 g carbohydrate, 2 g dietary fiber, 0 mg cholesterol
Diabetic exchanges:	2 carbohydrate (bread/starch, fruit), 2 fat

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