Great Stir-Fry: Kale and Pork

1 (3/4-pound) pork tenderloin Or other protein (tofu, chicken, beef)
3 tablespoons low-sodium soy sauce, divided
2 tablespoons minced garlic, divided
2 teaspoons minced peeled fresh ginger, divided
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons hoisin sauce
1 teaspoon cornstarch
1 tablespoon vegetable oil
1/4 teaspoon crushed red pepper
2 cups sliced shiitake or other type of mushroom caps
1 1/2 cups sliced green onions
4 cups sliced kale
4 cups sliced bok choy
5 cups hot cooked rice

Preparation
Trim fat from pork; cut into 2 x 1/4-inch-wide strips. Combine pork, 2 tablespoons soy sauce, 2 teaspoons garlic, and 1 teaspoon ginger in a shallow bowl. Cover and marinate in refrigerator 2 hours. (can be marinated overnight)
Combine 1 tablespoon soy sauce, 2 teaspoons garlic, 1 teaspoon ginger, broth, hoisin sauce, and cornstarch in a small bowl; stir with a whisk. Heat oil in a large nonstick skillet over medium-high heat. Add 2 teaspoons garlic and crushed red pepper; stir-fry 30 seconds. Add mushrooms and onions; stir-fry 3 minutes. Add pork mixture and kale; stir-fry 3 minutes. Add broth mixture and bok choy; bring to a boil. Cook 1 minute or until mixture is thick. Serve over rice.

Serves 5 (1C rice and 1C stir-fry)and is great for leftovers at the office. Try this low-calorie (407 calories with about 6 grams of fat)nutrient dense (23 grams protein, 66 grams carbs, about 4 grams fiber, and 189 mg calcium) dinner tonight.

Advertisements
This entry was posted in Be Healthy, Favorite Recipes and tagged , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s