From EatingWell: March/April 2010
- 1 cup reduced-sodium chicken broth
- 3 tablespoons reduced-sodium soy sauce
- 2 tablespoons molasses, preferably blackstrap
- 1/4 teaspoon freshly ground pepper
- 5 teaspoons cornstarch
- 2 tablespoons canola oil, divided
- 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
- 1 medium onion, slivered
- 1 medium red bell pepper, thinly sliced
- 3 cups mung bean sprouts (see Note)
- 1 tablespoon minced fresh ginger
Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.
TIPS & NOTES
Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.
Per serving: 280 calories; 10 g fat (1 g sat, 5 g mono); 74 mg cholesterol; 21 g carbohydrates; 7 g added sugars; 28 g protein; 3 g fiber; 504 mg sodium; 957 mg potassium.
Nutrition Bonus: Vitamin C (87% daily value), Potassium (27% dv), Iron (20% dv), Vitamin A (19% dv), Zinc (17% dv), Folate (16% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat