02-19-2005, 05:32 AM
Ginger Pork Stir-Fry
Brown rice
2 cups instant brown rice
2 cups water
Stir-Fry
1 tsp. garlic, minced
3 cups bean sprouts
1-1 1/2 cups chicken broth*
2 cups mushrooms, sliced
1 tsp. fresh ginger root, minced
1/2 cup non-fat egg substitute
11/2 Tbl. corn starch
14 oz. pork tenderloin, cubed
1 green onion, sliced thin
4 Tbl. light soy sauce
1 (16 oz.) pkg. frozen stir-fry veggies
tiny pinch cayenne pepper
Cook instant brown rice with water for 10 minutes in covered dish in microwave or on top of stove in sauce pan.
Heat large non-stick skillet or electric wok over medium-high heat. Lightly spray with cooking spray. Sauté minced garlic until golden brown (it will stick to the bottom of the pan). Add cup of chicken broth followed by ginger and all the vegetables. Stir briefly and bring back to a boil. Cover and cook for 2-3 minutes. Add cornstarch dissolved in remaining cup of chicken broth (*amount of chicken broth is variable - use more if necessary), non-fat egg substitute and cubed pork; cook until pork is done. (It is done when firm and no longer pink in center.) Add soy sauce and cayenne pepper. Serve over brown rice. Garnish with fresh sliced cucumber.
Yield:4 servings
PER SERVING: CALORIES 500 FAT 13g SATURATED FAT 4g SODIUM 450mg CARBOHYDRATE 63g PROTEIN 33g CHOLESTEROL 60mg FIBER 6g
Brown rice
2 cups instant brown rice
2 cups water
Stir-Fry
1 tsp. garlic, minced
3 cups bean sprouts
1-1 1/2 cups chicken broth*
2 cups mushrooms, sliced
1 tsp. fresh ginger root, minced
1/2 cup non-fat egg substitute
11/2 Tbl. corn starch
14 oz. pork tenderloin, cubed
1 green onion, sliced thin
4 Tbl. light soy sauce
1 (16 oz.) pkg. frozen stir-fry veggies
tiny pinch cayenne pepper
Cook instant brown rice with water for 10 minutes in covered dish in microwave or on top of stove in sauce pan.
Heat large non-stick skillet or electric wok over medium-high heat. Lightly spray with cooking spray. Sauté minced garlic until golden brown (it will stick to the bottom of the pan). Add cup of chicken broth followed by ginger and all the vegetables. Stir briefly and bring back to a boil. Cover and cook for 2-3 minutes. Add cornstarch dissolved in remaining cup of chicken broth (*amount of chicken broth is variable - use more if necessary), non-fat egg substitute and cubed pork; cook until pork is done. (It is done when firm and no longer pink in center.) Add soy sauce and cayenne pepper. Serve over brown rice. Garnish with fresh sliced cucumber.
Yield:4 servings
PER SERVING: CALORIES 500 FAT 13g SATURATED FAT 4g SODIUM 450mg CARBOHYDRATE 63g PROTEIN 33g CHOLESTEROL 60mg FIBER 6g