Teriyaki Pork Stir-Fry
Lean pork loin is marinated in Asian seasonings and served with an array of vegetables for an unforgettable dinner.
- 2/3 cup reduced-sodium soy sauce
- 1/4 cup packed brown sugar
- 1 tablespoon cornstarch
- 2 teaspoons peeled, finely chopped fresh gingerroot
- 2 garlic cloves, pressed
- 1/4 teaspoon crushed red pepper flakes
- 1 pound boneless pork loin chops, cut into 1/8-inch strips
- 2 cups uncooked instant whole grain brown rice
- 1 medium red bell pepper, cut into 1/4-inch strips
- 6 ounces fresh snow peas, trimmed
- 1 bunch green onions with tops, cut into 1-inch pieces (about 6-8)
- 1 teaspoon sesame oil, divided
- 1 can (8 ounces) bamboo shoots, drained
In Small Batter Bowl, combine soy sauce, brown sugar and cornstarch; whisk until blended. Finely chop gingerroot using Food Chopper. Add gingerroot, garlic pressed with Garlic Press and red pepper flakes to soy sauce mixture.
Using Chef's Knife, cut pork into 1/8-inch-thick strips. Add pork to soy sauce mixture; toss to coat. Cover; refrigerate 15 minutes to marinate.
Meanwhile, cook rice in (2-qt.) Saucepan according to package directions. Cut bell pepper into 1/4-inch strips, trim snow peas and cut green onions into 1-inch pieces using clean Chef's Knife.
Heat 1/2 teaspoon of the oil in Stir-Fry Skillet over medium-high heat 1-3 minutes or until shimmering. Remove pork from marinade using Nylon Slotted Spoon; add to skillet, reserving marinade. Using Bamboo Spatula Set, stir-fry 1-2 minutes or until pork is no longer pink. Remove from skillet; keep warm.
Heat remaining 1/2 teaspoon oil in same skillet. Add bell pepper, snow peas and green onions. Stir-fry 2-3 minutes or until vegetables are crisp-tender. Return pork to skillet. Stir in reserved marinade and bamboo shoots. Bring to a boil. Cook and stir 1 minute or until sauce is thickened. Serve over rice.
- 6 servings
Nutrients per serving:
Calories 310 (19% calories from fat), Total Fat 6 g, Saturated Fat 2 g, Cholesterol 45 mg, Carbohydrate 41 g, Protein 21 g, Sodium 1000 mg, Fiber 4 g
U.S. Diabetic exchanges per serving:
2 1/2 starch, 2 low-fat meat (2 1/2 carb)
The secret to successful stir-frying is having all the ingredients sliced, chopped and measured before you begin to cook.
Gingerroot has a paper-thin, tan-colored skin that should be removed before use. Store gingerroot in a resealable plastic food storage bag in the refrigerator for up to 3 weeks or in the freezer for up to 6 months. To use frozen gingerroot, just slice off as much as you need.
When stir-frying the pork, add the pork to the skillet and let it brown lightly before you begin to stir.
If desired, 1 pound boneless, skinless chicken breasts, cut into thin strips, can be substituted for the pork.
Sesame oil, made from sesame seed, is flavorful oil that is high in polyunsaturated fat. It comes in light and dark varieties, and either is fine to use in this recipe. Look for sesame oil in the Asian food section of your supermarket.