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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Pork Stir-Fry

Pork and citrus juices have a natural affinity for each other. Here, tangy lime complements the slightly salty soy sauce.

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Pork Stir-Fry

    Makes: 4 servings
    Serving Size: 1 cup
    Calories 180
    Fat 6 g
    Saturated Fat 1.6 g
    Trans Fat 0 g
    Carbohydrate 5 g
    Fiber 1 g
    Sugars 2 g
    Cholesterol 60 mg
    Sodium 360 mg
    Potassium 480 mg
    Protein 24 g
    Phosphorus 230 mg
    Choices: Nonstarchy Vegetable 1, Lean Protein 3

    Pork Stir-Fry

    • Makes: 4 servings
    • Serving Size: 1 cup
    • Preparation Time: 10 minutes
    • Cooking Time: 7 minutes

    Ingredients

    1 Tbsp. peanut oil, divided
    1 lb. lean boneless pork tenderloin, partially frozen, sliced into thin strips
    2 cloves garlic, minced
    1 Tbsp. peeled and finely grated fresh ginger
    2 scallions, thinly sliced
    2 cups fresh snow peas, trimmed
    1/4 cup low-fat, reduced-sodium chicken broth
    Juice of 1/2 large lime
    2 Tbsp. light soy sauce

    Directions

    1. Heat 2 tsp of the peanut oil in a wok over high heat. Add the pork and stir-fry for 3 to 4 minutes, until browned. Remove the pork with a slotted spoon; set aside.
    2. Add the remaining oil to the pan along with the garlic, ginger, and scallions. Stir-fry for 30 seconds. Add the snow peas and stir-fry for 30 seconds. Add the broth, cover, and cook for 1 minute.
    3. Return the pork to the wok and stir-fry for  30 seconds. Stir in the lime juice and soy sauce,  and serve over brown rice, if desired.

    Recipe adapted from The Perfect Diabetes Comfort Food Collection: 9 Essential Recipes You Need to Create 90 Amazing Complete Meals by Robyn Webb, MS, LN. Available at shopdiabetes.org, 800-232-6733, or bookstores nationwide.

    Additional Foods in This Meal

    Starch/Grain

    1/2 cup cooked  brown rice

    • Per Serving
    • Calories: 120
    • Carbohydrate: 25g
    • Choices: Starch 1.5

    Nonstarchy Vegetable

    1/2 cup steamed spinach

    • Per Serving
    • Calories: 25
    • Carbohydrate: 4g
    • Choices: Nonstarchy Vegetable 1
     
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