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Spicy Stir-Fry Pork with Asian Vegetables

(makes 4 servings)

1tablespoon (15 ml) cornstarch
1/2cup (120 ml) fat-free, low-sodium canned chicken broth
2teaspoons (10 ml) chile paste
1teaspoon (5 ml) garlic powder
1teaspoon (5 ml) Worcestershire sauce
1/2teaspoon (2.5 ml) freshly ground pepper
1tablespoon (15 ml) canola oil
1pound (480 g) thinly sliced lean pork, cut for stir-fry
4cups (352 g) cut-up Asian vegetables for stir-fry
2cups (316 g) hot cooked rice
  1. In a bowl, combine cornstarch, chicken broth, chile paste, garlic powder, and Worcestershire sauce. Whisk until well blended. Set aside
  2. 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.
  3. Whisk cornstarch mixture and pour into wok. Cook and stir until mixture boils and starts to thicken, about 2 minutes.
  4. 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)

 

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