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Pork Chop Suey

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Posted By: MomsDiner
Posted In:  Healthy/Fat Free
Page Views:  791 views
Preparation Time:  30 minutes
Cooking Time:  0 minutes
Course: main dish
Cusine: asian

Ingredients

  • 1 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons molasses, preferably blackstrap
  • 1/4 teaspoon freshly ground pepper
  • 5 teaspoons cornstarch
  • 2 tablespoons canola oil, divided
  • 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
  • 1 medium onion, slivered
  • 1 medium red bell pepper, thinly sliced
  • 3 cups mung bean sprouts (see Note)
  • 1 tablespoon minced fresh ginger

Directions

 

Preparation

1.      Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.

2.      Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.

3.      Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Tips & Notes

  • Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.

Nutrition

Per serving: 280 calories; 10 g fat (1 g sat, 5 g mono); 74 mg cholesterol; 21 g carbohydrates; 7 g added sugars; 28 g protein; 3 g fiber; 504 mg sodium; 957 mg potassium.

Nutrition Bonus: Vitamin C (87% daily value), Potassium (27% dv), Iron (20% dv), Vitamin A (19% dv), Zinc (17% dv), Folate (16% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat

4 servings, about 1 cup each

Source: www.EatingWell.com

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