Asian Pork And Vegetables

Course : Vegetables
Serves: 4
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Ingredients:

3 tablespoons soy sauce
1/4 teaspoon grated lime peel
2 tablespoons fresh lime juice -- divided
1 tablespoon chopped fresh ginger
1 tablespoon garlic chopped
1 pound pork tenderloin -- cut into strips
1 teaspoon vegetable oil
1 cup fat-free chicken broth
1/2 pound shiitake mushrooms -- sliced
3 medium carrots -- sliced diagonally
1 teaspoon chopped jalapeno chile
4 ounces snow peas -- trimmed
1 teaspoon cornstarch -- stirred into
1 tablespoon water
1/4 cup thinly sliced fresh basil
2 cups cooked brown rice
 

Preparation / Directions:

1. Combine soy sauce, peel, 1 tablespoon juice, ginger and garlic in dish. Toss in pork; let stand 15 minutes. 2. Heat oil in 12-inch nonstick skillet over medium-high heat. Add half the pork with slotted spoon and cook, turning once, 4 to 5 minutes, until browned. Remove and keep warm. Repeat process with remaining pork, reserving marinade. 3. Add reserved marinade, broth, mushrooms, carrots and jalapeño to skillet. Bring to boil; cover and cook 5 minutes. Stir in peas; cover and cook 2 minutes. Stir in cornstarch mixture; boil 1 minute. Add basil; return pork and cook until heated through. Serve with rice. Notes: Forget the days when dieting meant filling up on protein and skimping on carbohydrates. Today's advice makes more sense—eat smaller portions of lean protein along with low-fat carbs like rice and vegetables. Prep time: 20 minutes plus standing Cooking time: 16 to 18 minut

 

Nutritional Information:

Daily Goal Calories 350 2,000 (F), 2,500 (M) Total Fat 8.5 g 60 g or less (F), 70 g or less (M) Saturated Fat 2.5 g 20 g or less (F), 23 g or less (M) Cholesterol 75 mg 300 mg or less Sodium 994 mg 2,400 mg or less Carbohydrates 38 g 250 g or more Protein 30 g 55 g to 90 g Calcium 60 mg 1,000 mg


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