Food exchanges: 3 lean meat, 1 starch, 3 vegetable. Selasky for the Free Press Test Kitchen.Ģ71 calories (20 percent from fat), 6 g fat (1 g saturated fat, 0 g trans fat), 33 g carbohydrates, 18 g protein, 379 mg sodium, 40 mg cholesterol, 58 mg calcium, 3 g fiber. Each serving consists of about 3/4 cup chop Suey over 1/2 cup brown rice.Ĭreated by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Bring to a boil cook and stir 3 to 4 minutes or until thickened. Stir the broth mixture and add to the skillet along with the pork. Add the onion, bok choy and water chestnuts stir-fry 2 to 3 minutes. Remove pork and keep warm.Īdd the remaining 1 tablespoon of canola oil and stir-fry the carrots and celery 3 to 4 minutes. Add the pork and stir-fry until no longer pink. In a large skillet or wok, heat 1 tablespoon of the canola oil over high heat and add the red pepper flakes cook 30 seconds. In a separate bowl, combine the remaining soy sauce, cornstarch, ginger, broth, sherry and sugar set aside. After that, toss in the stump mushrooms (or mushrooms of your choice), 1 quart. Add the diced pork to the vegetables along with the salt and pepper and continue cooking for about 10 minutes. Add the garlic and 2 tablespoons of the soy sauce and stir to coat the meat. In a large pot or slow cooker metal pan, saut the onions, pepper and celery for about 3 minutes stirring often to prevent burning. reduced-sodium soy sauce, dividedġ (8-oz.) can water chestnuts, sliced and drainedĤ cups cooked brown rice, prepared without salt or oilĬut pork into strips and place in a bowl.
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