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Pork and Pepper Stir-Fry

Looking for can’t-fail Asian flavor? Try this stir-fry that features colorful bell peppers and a spicy gourmet glaze. From Prevention Healthy Cooking.

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Pork and Pepper Stir-Fry
  • PREP TIME

    20 Min

  • TOTAL TIME

    1 Hr

  • SERVINGS

    4

 

2
tablespoons apricot all-fruit spread
1
tablespoon reduced-sodium soy sauce
1/4
teaspoon crushed red pepper flakes
3/4
lb pork tenderloin, cut into 1/2-inch strips
2
teaspoons canola oil
1/2
cup chicken or vegetable broth
1
tablespoon cornstarch
2
teaspoons canola oil
6
cloves garlic, thinly sliced
1
tablespoon finely chopped gingerroot
1/4
teaspoon crushed red pepper flakes
2
large red bell peppers, cut into thin strips
2
large green bell peppers, cut into thin strips
1
large onion, cut into wedges
1
tablespoon reduced-sodium soy sauce
  • 1 In medium bowl, combine the spread, 1 tablespoon soy sauce and the 1/4 teaspoon red pepper flakes. Add pork; toss to coat well. Cover and refrigerate 20 minutes.
  • 2 In large nonstick skillet, heat 2 teaspoons oil over high heat. Add pork mixture; cook, stirring frequently, 3 minutes or until pork is slightly pink in center. Place in bowl and keep warm. Wipe skillet with a paper towel.
  • 3 In a cup, whisk together the broth and cornstarch; set aside.
  • 4 Heat remaining 2 teaspoons oil in same skillet over medium-high heat. Add garlic, gingerroot and remaining 1/4 teaspoon red pepper flakes. Cook, stirring constantly, 2 minutes or until garlic is golden.
  • 5 Add bell peppers, onion and the remaining 1 tablespoon soy sauce. Cook and stir 6 minutes or until vegetables are tender.
  • 6 Add pork and any accumulated juices to pepper mixture. Stir cornstarch mixture and add to skillet. Cook and stir 1 minute or until thickened.

Expert Tips

Pork tenderloin is a lean source of protein. Protein supplies amino acids that give structure to the body in skin, cell membranes and muscles

Stop Dieting and Lose Weight from Prevention® (2003) p. 178

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 260
    • (Calories from Fat 80),
  • Total Fat 8g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 55mg;
  • Sodium 440mg;
  • Total Carbohydrate 23g
    • (Dietary Fiber 5g,
    • Sugars 12g),
  • Protein 22g;
Percent Daily Value*:
  • Vitamin A 60 %;
  • Vitamin C 150 %;
  • Calcium 4 %;
  • Iron 10 %;
Exchanges:
  • 0 Starch;
  • 0 Fruit;
  • 1 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 2 Vegetable;
  • 0 Very Lean Meat;
  • 2 1/2 Lean Meat;
  • 0 High-Fat Meat;
  • 0 Fat;
Carbohydrate Choices:
  • 1 1/2;
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.

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