Helpful Hints:
— Minced garlic can be found in the produce section. Four crushed garlic cloves can be used instead.
— Chinese five-spice powder can be found in the spice section or sometimes in the ethnic section of the market.
— Slice all vegetables in a food processor fitted with a thin slicing blade.
Countdown:
— Make rice.
— Prepare all ingredients.
— Make Five Spice Stir-Fry.
Shopping List:
To buy: 1/2 pound pork tenderloin, 1 medium red bell pepper, 1 small jar Chinese five-spice powder, 1 small package slivered almonds, 1 package microwaveable brown rice, 1 container sliced baby bello mushrooms, 1 package frozen corn kernels, 1 jar minced garlic, 1 package sliced carrots,1 small bottle low-sodium soy sauce and 1 small bottle rice wine vinegar.
Staples: onion, cornstarch, fat-free, low-sodium chicken broth, canola oil, salt and black peppercorns.
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FIVE-SPICE PORK STIR-FRY
Recipe by Linda Gassenheimer
For Sauce:
1/4 cup plus 1 tablespoon fat-free, low-sodium chicken broth, divided use
1 1/2 tablespoons rice wine vinegar
1 teaspoon Chinese five-spice powder
2 teaspoons minced garlic
1 tablespoon low-salt, soy sauce
For stir-fry:
1 tablespoon slivered almonds
2 teaspoons canola oil
1/2 cup sliced onion
1/2 cup sliced red bell pepper
1/2 cup sliced carrots
1/2 pound pork tenderloin, cut into 1/2-inch cubes
1/2 cup sliced baby bello mushrooms
1 cup frozen corn kernels
Salt and freshly ground black pepper
1/2 teaspoon cornstarch
Mix 1/4 cup chicken broth, vinegar, five-spice powder, garlic, and soy sauce together. Set aside. Heat a wok or large nonstick skillet over high heat. Add almonds and toss until golden, about 20 seconds. Set aside on a plate. Add oil to wok and heat over high heat until smoking. Add onion, red bell pepper, and carrots, and stir-fry 3 minutes. Add pork, mushrooms and corn and to stir-fry 2 minutes more. Add salt and pepper to taste. Transfer to a bowl.
Add broth mixture to the wok and boil 1 minute. Stir cornstarch into the remaining 1 tablespoon broth, and add to the wok. Boil to thicken sauce, about 30 seconds. Remove wok from heat. Add stir-fried ingredients and toss to coat with sauce. Serve with rice and sprinkle almonds on top.
Yield 2 servings.
Per serving: 324 calories (33 percent from fat), 11.7 g fat (1.5 g saturated, 6.4 g monounsaturated), 72 mg cholesterol, 30.7 g protein, 26.5 g carbohydrates, 4.5 g fiber, 355 mg sodium.
QUICK BROWN RICE
Recipe by Linda Gassenheimer
1 package microwaveable brown rice (1 1/2-cups needed)
2 teaspoons canola oil
Salt and freshly ground black pepper
Make brown rice according to package instructions. Measure 1 1/2-cups and save the rest of the rice for another dinner. Add oil and salt and pepper to taste.
Yield 2 servings.
Per serving: 226 calories (23 percent from fat), 6 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 4.2 g protein, 38.8 g carbohydrates, 2.4 g fiber, 6 mg sodium.
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Linda Gassenheimer is an author of over 30 cookbooks. Her newest is "The 12-Week Diabetes Cookbook." Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.
About the Author