Posted by schmitty
on August 27, 2009, 1:36 am, in reply to "Diabetic Stir-Fry Pork with Rice "
72.241.14.70
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: Diabetic Stir-Fry Pork with Rice
:
:
:
: 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
:
: (makes 4 servings)
:
: source is unknown
:
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