Stir-frying is said to be one of the fastest and healthiest
cooking methods. Stir-frying uses high
heat so the food is seared quickly, which preserves the natural juices in mere
minutes, using very little oil. The veggies
also therefore retain their crispness, bright color, and nutritional value!
This recipe can seem labor intensive and too involved, but
not if you get your ingredients prepped beforehand and prior to diving into
actually making it! I promise, it is
worth it! It is a huge serving for 460 calories so halving it and subbing in some
healthier, yet filling, low-cal options can work here too!
I would totally eat this dish weekly if only I could get my
kids to try it. They won’t even give it
a go. They can be such jerks
sometimes. I am not kidding when I tell
you that things my oldest two refused to try here at home they now love, but it
isn’t because they finally tried those same things that I made here; rather, it
is because they ate it somewhere else or at someone else’s house and came home
announcing now they love it!!! See?
Jerks. lol
Master Ingredients List:
¾ c. uncooked long-grain rice
1/3 c chopped green onions
¼ cup dry-roasted cashews, salted; coarsely chopped
½ tsp salt
2/3 c fat-free, lower-sodium chicken broth
2 Tbs cornstarch (total will be divided)
3 Tbs lower-sodium soy sauce (total will be divided)
2 Tbs honey
1 lb pork tenderloin, trimmed, cut into ½” cubes
1 Tbs canola oil (total will be divided)
2 c sliced mushrooms
1 c chopped onion
1 Tbs grated, peeled, fresh ginger
2 garlic cloves, minced
2 c sugar snap peas (about 6 oz trimmed)
1 c red pepper, coarsely chopped
Instructions:
You will first want to prep all of your ingredients. Chop
your pork, onion, cashews, green onions, and red bell pepper. Mince your garlic
cloves. Slice your mushrooms if not buying presliced. Grate your ginger!
Instructions with ingredients for Cashew Rice:
¾ cup uncooked long-grain rice
1/3 cup chopped green onions
¼ cup dry-roasted cashews, salted, coarsely chopped
½ tsp salt
Cook the rice according to package directions BUT leave out
salt and fat (butter, oils). Stir in
green onions, cashews and salt. Set
aside.
Instructions with ingredients for “sauce”:
2/3 c fat-free, lower-sodium chicken broth
1 Tbs cornstarch
2 Tbs lower-sodium soy sauce
2 Tbs honey
Combine the broth, 1 Tbs cornstarch, 2 Tbs soy sauce, and
the honey in a small bowl. Whisk mixture
if necessary. Set aside.
Instructions with Ingredients for pork:
1 (1-lb) pork tenderloin, trimmed, cut into ½” cubes
2 tsp canola oil
2 c sliced mushrooms
Heat 2 tsp canola oil in a pan and get hot enough for
stir-frying. Combine pork remaining 1
Tbs cornstarch and remaining 1 Tbs soy sauce in a bowl. Toss well to coat. Add pork to hot oil in pan and sauté about 4
minutes or until browned. If pan is not
hot enough, the cornstarch mixture will stick to the pan. Remove pork from pan and set aside.
Instructions for vegetable stir fry:
1 c chopped onion
1 Tbs grated pelled fresh ginger
2 garlic cloves, minced
2 c sugar snap peas, trimmed
1 c chopped red bell pepper
This stage moves quickly due to the “stir-fry” process. Add remaining 1 tsp oil to pan and add
mushrooms and onions sautéing about 2 minutes.
Now stir in the ginger and garlic and sauté another 30 seconds or so. Now add peas and bell pepper to the pan and
sauté for another minute. Stir in the
coated pork sautéing another minute. Add
the sauce mixture and bring to a boil.
Cook about another minute or until the sauce thickens slightly while
stirring constantly (if you get it too thick, there won’t be enough sauce to
blend in with your rice).
YIELDS: 4 servings
SERVING SIZE: 1-1/2 c
pork-veggie mixture and ½ c cashew rice
Nutritional Information:
Calories 460; Fat 11.8 g (sat 2.5 g, mono 6.2 g, poly, 2.3 g); Protein
31.8 g, Carb 55.9 g, Fiber 3.6 g, Cholesterol 74 mg, Iron 4.6 mg, Sodium 787
mg, Calcium 73 mg
No comments:
Post a Comment