Heart Happy Pork Chop Suey with Chinese Fried Rice

Discussion in 'The BOC Diner' started by Catgirl, Jan 23, 2007.

  1. Catgirl

    Catgirl New Member

    Messages:
    13,546
    I thought that since quite a few of us are trying to eat a healthy diet, maybe a few more lower fat/calorie/cholesterol recipes would be nice to add to the cookbook. I have a few really good ones that I've tried over the years. Here are two of my favorites. (The best thing about making both of these is being able to use a whole bokchoy and an entire package of fresh chives from the grocery store. In fact, several of the veggies do double duty here. If you aren't familiar with ginger root, it has a spicy lemon flavor.)

    Heart Happy Pork Chop Suey (four servings)

    12 ounces pork tenderloin
    4 tablespoons reduced fat chicken broth
    3 tablespoons reduced sodium soy sauce
    2 teaspoons cornstarch
    1/8 teaspoon ground black pepper
    1/2 teaspoon grated ginger root
    2 cups thinly sliced bok choy or spinach
    2 cups fresh or canned bean sprouts
    2 stalks celery, chopped
    1/2 cup finely shredded carrots
    1/2 cup snipped fresh chives

    Cut pork into very thin strips. Cut strips into 1" x 1/2" pieces.
    In a small bowl, stir together cornstarch, salt and pepper.
    Lightly spray wok or skillet with no-stick spray. Heat over med/high heat.
    Add ginger, stir-fry 30 seconds; add pork, stir-fry three minutes or until no longer pink.
    Remove pork, add bok choy or spinach, bean sprouts, celery, carrots, and chives, stir-fry 3 minutes. Add broth mix and cooked pork, stir-fry 2 minutes more. Serve with Chinese Fried Rice.


    Lower FCC Chinese Fried Rice (six servings)

    2 egg whites
    1 egg
    3/4 teaspoon grated ginger root
    1/2 cup chopped fresh mushrooms
    1/4 cup finely shredded carrots
    2 tablespoons chopped onion
    2 tablespoons chopped chives
    1 1/2 cups cooked brown rice, chilled
    3/4 cup chopped bok choy or green cabbage
    1 tablespoon reduced sodium soy sauce
    1/2 teaspoon dry mustard

    Beat together egg whites and egg until combined. Lightly spray large skillet with no-stick spray. Heat over medium heat. Pour in eggs, cook without disturbing, until eggs start to set. Then stir/cook until eggs crumble and break into small pieces. Remove from pan.

    Cool skillet slightly, spray again. Heat over med/high, add ginger, cook and stir 30 seconds. Add mushrooms, carrots and chives. Stir-fry three minutes (or until veggies are tender).

    Stir in rice, cabbage, and eggs. Sprinkle with soy sauce and mustard, cook 3 to 5 minutes until heated through, tossing gently to coat rice with soy sauce.
     
  2. alands94

    alands94 Active Member

    Messages:
    1,706
    State:
    Lebanon, I
    Catgirl - thanks for the recipe. I'll have to add this one to my recipe book.
     

  3. pythonjohn

    pythonjohn New Member Supporting Member

    Messages:
    11,533
    State:
    F L A Swamps
    Dis sound velly velly goot.
    Will dust off wok.
    tank you!