Five-Spice Pork
The Asian technique of stir-frying is perfect: It preserves veggies’ nutritive value, puts meals on the table in a hurry, and uses little oil.
Swap & Drop Diet Cookbook (Best Health, Reader’s Digest Canada)
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 1 8 oz package Chinese egg noodles
- 1 tsp canola oil
- 1 large onion finely chopped
- 1 large garlic clove crushed
- 1 tbsp five-spice powder
- 1 lb pork tenderloin trimmed of fat, cut into 2-inch (5-cm) strips
- 1 cup sugar snap or snow peas
- 2 large red peppers (or 1 red and 1 yellow or orange), seeded and thinly sliced
- 1/2 cup hot reduced-sodium vegetable broth
- Salt and pepper to taste
- Garnish
- fresh cilantro leaves
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Cook the noodles in a saucepan of boiling water for 4 minutes, or cook or soak them according to the package instructions. Drain the noodles well and set aside.
- While the noodles are cooking, heat a wok or a large heavy-based frying pan until hot. Add the oil and swirl to coat the wok, then add the onion and garlic, and stir-fry for 1 minute. Add the five-spice powder and stir-fry for another minute.
- Add the pork strips to the wok and stir-fry for 3 minutes. Add the sugar snap peas and the peppers, and stir-fry for a further 2 minutes. Pour in the broth, stir well, and bring to a boil.
- Add the noodles to the wok, and stir and toss until all the ingredients are well combined, about 2 to 3 minutes. Season with salt and pepper to taste, sprinkle with cilantro, and serve immediately.
Recipe Notes
Per serving: 427 calories, 34 g protein, 8 g total fat, 3 g saturated fat, 119 mg cholesterol, 55 g carbohydrates, 6 g fibre.
Swap & DropTM
To reduce the fat content of the above dish even further, use just 1/2 pound (250 g) pork and add 1/2 pound (250 g) firm tofu. Drain the tofu well and cut it into 1-inch (2.5-cm) cubes, then add them in Step 3 with the sugar snap peas and peppers. Add 1 tbsp (15 mL) light soy sauce with the broth.
