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Hoisin Orange Pork on Asian Vegetables
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, Category:
Saute & Stir-Fry, Dinner & Main Course, Heart-Smart, Diabetic
Hoisin is a sweet and spicy sauce widely used in Chinese cooking that complements pork extremely well. It's a mixture of soybeans, garlic, chile peppers and various spices.
Ingredients:
- 3/4 lb boneless pork chops, trimmed of fat, cut into very thin strips 350g
- 1 Tbsp reduced-sodium soy sauce 15 mL
- 3 Tbsp unsalted, dry-roasted peanuts, toasted and finely chopped 45 mL
- 2 medium carrots, thinly sliced diagonally
- 2 cups small broccoli florets 500 mL
- 1 medium onion, cut into 1/4-inch wedges
- 1/4 cup water 60 mL
- 1 Tbsp plus 1 tsp (5 mL) canola oil, divided 15 mL
Sauce:
- 3 Tbsp hoisin sauce 45 mL
- 2 Tbsp cider vinegar 30 mL
- 1 Tbsp sugar 15 mL
- 2 tsp orange zest 10 mL
- 1/4 tsp dried red pepper flakes 1 mL
Instructions:
1. Place pork strips on a dinner plate, spoon 1 Tbsp (15 mL) soy sauce over all, and toss to coat well. Let stand 15 minutes in the refrigerator.
2. Meanwhile, heat a large nonstick skillet over medium-high heat. Add nuts and cook 2 - 3 minutes or until they begin to brown, stirring frequently. Place on a separate plate and set aside.
3. Place carrots, broccoli, onion, and water in a microwave-safe shallow pan, such as a glass pie pan, cover, and microwave on high power 2 minutes or until vegetables are just tender crisp. Drain in a colander, shaking off any excess liquid.
4. Combine sauce ingredients in a small bowl; set aside. Heat 1 tsp (5 mL) canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat lightly, add pork, and cook 3 minutes or until lightly pink in the center and juices run clear, using two utensils to toss easily. Set aside on a seperate plate.
5. Heat remaining 1 Tbsp canola oil, add vegetables, and cook 4 minutes or until tender crisp and beginning to lightly brown on the edges. Place vegetables on a serving platter. Add pork and any accumulated juices to skillet, cook 30 seconds to heat thoroughly, and place on top of vegetables on serving platter. Add sauce to skillet and cook 20 to 30 seconds to heat, stirring constantly, until reduced slightly. Spoon over pork and sprinkle with nuts. Serve immediately for peak flavors and texture.
Yield: 4 servings. serving size: about 1 1/4 cups.
Fast Tips: Stir-fries cook quickly, so it's critical to have everything prepped before starting to cook. Hoisin sauce is found in the Asian section of major supermarkets.
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| Per Serving |
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| Calories |
275 |
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| Total Fat |
14 |
g |
| Saturated Fat |
2.9 |
g |
| Cholesterol |
45 |
mg |
| Sodium |
370 |
mg |
| Carbohydrates |
17 |
g |
| Fibre |
3 |
g |
| Protein |
20 |
g |
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