Pork chop suey
Serves: 8
Preparation time: 15 minutes (plus marinating time)
Total time: 30 minutes
16 oz. pork tenderloin
2 garlic cloves, peeled, minced
4 Tbsp. reduced-sodium soy sauce, divided
2 Tbsp. cornstarch
1/2 tsp. ground ginger
1 cup reduced-sodium chicken broth
2 Tbsp. cooking sherry
1 tsp. sugar
2 Tbsp. canola oil, divided
1/8 tsp. red pepper flakes
1 cup julienned carrots
1 cup sliced celery
1 1/2 cups chopped onion
2 1/2 cups sliced bok choy
1 (8-oz.) can water chestnuts, sliced and drained
4 cups cooked brown rice, prepared without salt or oil
Cut pork into strips and place in a bowl. Add the garlic and 2 tablespoons of the soy sauce and stir to coat the meat. Cover and refrigerate 2 to 4 hours. In a separate bowl, combine the remaining soy sauce, cornstarch, ginger, broth, sherry and sugar; set aside.
In a large skillet or wok, heat 1 tablespoon of the canola oil over high heat and add the red pepper flakes; cook 30 seconds. Add the pork and stir-fry until no longer pink. Remove pork and keep warm.
Add the remaining 1 tablespoon of canola oil and stir-fry the carrots and celery 3 to 4 minutes. Add the onion, bok choy and water chestnuts; stir-fry 2 to 3 minutes. Stir the broth mixture and add to the skillet along with the pork. Bring to a boil; cook and stir 3 to 4 minutes or until thickened. Each serving consists of about 3/4 cup chop Suey over 1/2 cup brown rice.
Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen.
271 calories (20 percent from fat), 6 g fat (1 g saturated fat, 0 g trans fat), 33 g carbohydrates, 18 g protein, 379 mg sodium, 40 mg cholesterol, 58 mg calcium, 3 g fiber. Food exchanges: 3 lean meat, 1 starch, 3 vegetable.
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