Helpful Hints:
— Steamed or fresh Chinese noodles can be found in the produce section of the supermarket.
— Toasted sesame oil can be found the oil section of most supermarkets. If using plain sesame oil, it can be found in the Asian section of the supermarket.
Countdown:
— Preheat broiler or prepare grill.
— Prepare ingredients.
— Start pork.
— While pork cooks, make pasta dish.
— Finish pork.
Shopping List:
To buy: 1 bottle soy sauce, 1 small bottle honey, 1 bottle toasted sesame oil, 1 small bottle red pepper flakes (optional), 3/4 pound pork tenderloin, 1 package fresh or steamed Chinese noodles, 1 package broccoli florets.
Staples: garlic.
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ASIAN-FLAVORED PORK TENDERLOIN
Recipe by Linda Gassenheimer
1 tablespoon soy sauce
2 teaspoons water
1 tablespoon honey
1/2 tablespoon toasted sesame oil
1/4 teaspoon red pepper flakes (optional)
3/4 pound pork tenderloin
Preheat broiler or grill.
In a small bowl, stir together the soy sauce, water, honey, sesame oil and red pepper flakes.
Broiler method:
Line a baking tray with foil. Place tenderloin on baking tray and broil 5 to 6 inches from the heat for 4 minutes. Turn tenderloin and brush with soy glaze. Cook for 4 minutes. Turn and brush again with the glaze. Move the pork to 10 inches from the broiler heat.
Grill method:
If using grill, place tenderloin over medium-high heat for 4 minutes. Turn tenderloin and brush with soy glaze. Cook for 4 minutes. Turn and brush again with the glaze. Move the pork to a cooler section of the grill and continue cooking.
For both methods:
Turn and brush the pork with the glaze every now and then, until a good crust has developed and the pork’s internal temperature reaches 145 degrees, about 10 to 13 minutes. Let stand 5 minutes before slicing.
Yield 2 servings.
Per serving: 253 calories (25 percent from fat), 7.1 g fat (1.7 g saturated, 2.7 g monounsaturated), 108 mg cholesterol, 36.3 g protein, 9.2 g carbohydrates, 0.1 g fiber, 346 mg sodium.
STIR-FRIED BROCCOLI AND NOODLES
Recipe by Linda Gassenheimer
1/4 pound fresh or steamed Chinese noodles (about 2 cups)
1/2 cup water
1 tablespoon toasted sesame oil
4 cups broccoli florets
1 garlic clove, crushed
1 tablespoon soy sauce
Place noodles and water in a microwave-safe bowl. Cover with plastic wrap or a plate and microwave on high 2 minutes.
Heat the oil in a wok over high heat. When the oil is hot, add the broccoli and cook, stirring, for 3 to 5 minutes, until it is almost tender. Add the garlic and cook for 30 seconds. Add the noodles and soy sauce and stir for another minute; the broccoli should be cooked. If not, cook for another minute.
Yield 2 servings.
Per serving: 325 calories (27 percent from fat), 9.8 g fat (1.7 g saturated, 3.5 g monounsaturated), 48 mg cholesterol, 13.1 g protein, 49 g carbohydrates, 2 g fiber, 306 mg sodium.
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