Friday, November 29, 2013

Healthy Pork Stir Fry

Pork Stir Fry
Pork Stir Fry
Even though meats such as beef and pork are used along with a small amount of oil in stir frying, it is still considered to be a healthy cooking method.  The fat used in stir fry is very minimal and the ideal proteins especially pork chop are very lean.   Pork chops if added to vegetables in stir frying makes a complete and filling meal that can be easily and quickly prepared in a wok or large skillet. 

Prepare you meat by removing the pork chops from their packaging and pat it dry using paper towels. Cut any excess fat from around the edges of the pork using a sharp knife on a cutting board.  Cut the pork chops into one fourth to one half inch strips.  Your meat is now ready for stir frying. You can either marinade it according to your recipe or simple stir fry it and mix it with the ingredients of your recipe. Let us do a simple recipe here for pork chops.

  • 2 tangelos, such as Minneola’s or Honey bells
  • 3 teaspoons sesame oil, choose toasted and pls. divide
  • 1 pound pork boneless pork chops, pls. trim and cut into thin strips
  • 2 medium shallots, thinly sliced
  • 2 cloves garlic, minced
  • 2 tablespoons minced fresh ginger
  • 1/4 teaspoon crushed red pepper
  • 2 red bell peppers, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 tablespoons soy sauce, pls. choose reduced sodium type
  • 1 tablespoon rice vinegar
  • 2 teaspoons cornstarch

  • Start by preparing the ingredients for the stir fry.  Remove the zest from tangelos in long strips by using a peeler.  Then cut the strips lengthwise into very thin pieces.  Then cut the tangelos in half and squeeze enough juice from them to get one half cup.   Prepare the other ingredients then.
  • To begin frying, heat a large wok or skillet over medium-high heat on your American stove.  Swirl in two teaspoons of oil and then add the pork chop slices and cook by stirring until just cooked for about two to three minutes. Transfer to a plate and reserve.
  • Add the remaining one teaspoon oil to the pan along with shallots, ginger, garlic, crushed red pepper and the zest.  Cook by stirring for a minute. Then continue to add bell peppers and celery. Continue to cook by stirring constantly until the veggies are crisp-tender for about two minutes. 
  • Then stir in the tangelo juice and soy sauce and bring to a simmer. Let it cook for one minute more.
  • Then whisk the vinegar and cornstarch in a small bowl and then pour it into the pan along with the pork and its juices.
  • Stir often and continue to cook until the sauce thickens and bubbling while the pork is heated through for about a minute.
  • Then you can transfer the dish to a serving plate and enjoy it while it is hot with hot steaming rice.
  • This pork stir fry which easy and fun to do in your own kitchens.  Have a happy cooking day to everyone out there.  

Per serving:
  • 222 calories; 6 g fat ( 1 g sat , 2 g mono ); 74 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 346 mg sodium; 665 mg potassium.
  • Nutrition Bonus: Vitamin C (220% daily value), Selenium (56% dv), Vitamin A (40% dv), Potassium (16% dv), Zinc (15% dv).
 You can also visit here to learn on how to cook Pork Stir Fry.

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