Yield: 4 servings (serving size: 1 1/2 cups pork mixture and 1/2 cup cashew rice)
Ingredients :
3/4 cup uncooked long-grain rice
1/3 cup chopped green onions
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 teaspoon salt
2/3 cup fat-free, less-sodium chicken broth
2 tablespoons cornstarch, divided
3 tablespoons low-sodium soy sauce, divided
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed and cut into
1/2-inch cubes
1 tablespoon canola oil, divided
2 cups sliced mushrooms (about 4 ounces)
1 cup chopped onion
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups sugar snap peas, trimmed (about 6 ounces)
1 cup chopped red bell pepper (about 1)
Preparation Method :
1. Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.
2. Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.
3. Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.
4. Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.
Nutrition Facts :
CALORIES 460 (23% from fat); FAT 11.8g (sat 2.5g,mono 6.2g,poly 2.3g); PROTEIN 31.8g; CHOLESTEROL 74mg; CALCIUM 73mg; SODIUM 787mg; FIBER 3.6g; IRON 4.6mg; CARBOHYDRATE 55.9g
Source: Cooking Light, JANUARY 2007
Formatted by : Chupa Babi in MC
ChupaNote: add 1 teaspoon red pepper flakes to the oil before adding veggies.
Ingredients :
3/4 cup uncooked long-grain rice
1/3 cup chopped green onions
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 teaspoon salt
2/3 cup fat-free, less-sodium chicken broth
2 tablespoons cornstarch, divided
3 tablespoons low-sodium soy sauce, divided
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed and cut into
1/2-inch cubes
1 tablespoon canola oil, divided
2 cups sliced mushrooms (about 4 ounces)
1 cup chopped onion
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups sugar snap peas, trimmed (about 6 ounces)
1 cup chopped red bell pepper (about 1)
Preparation Method :
1. Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.
2. Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.
3. Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.
4. Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.
Nutrition Facts :
CALORIES 460 (23% from fat); FAT 11.8g (sat 2.5g,mono 6.2g,poly 2.3g); PROTEIN 31.8g; CHOLESTEROL 74mg; CALCIUM 73mg; SODIUM 787mg; FIBER 3.6g; IRON 4.6mg; CARBOHYDRATE 55.9g
Source: Cooking Light, JANUARY 2007
Formatted by : Chupa Babi in MC
ChupaNote: add 1 teaspoon red pepper flakes to the oil before adding veggies.
