Monday, June 21, 2010

Friday: Pork and Mango Stir-fry with Jasmine Brown Rice

One of our favorite go-to meals is stir-fry. Several years ago, I was trying a diet called Macrobiotic eating, and it focused on old Japanese methods for cooking. During that diet trial, we probably had rice once or twice a day. After we stopped eating macrobiotic meals, for several years we didn't want to have anything to do with rice. I'm glad we are over that stage, and LOVE rice again. It is so healthy for you and the brown variety provides a great source of fiber. As most of you know, I LOVE lot's of color in my meal, and this Ellie Krieger recipe delivers that to it's fullest.

Stir-Fry Recipe
4 servings
3/4 cup chicken broth, low sodium (didn't have this on hand, used vegetable broth) 
2 tsp cornstarch
4 tsp canola oil
1 lb lean pork tenderloin, thinly sliced
1 red onion, sliced
1 red bell pepper, seeded and chopped
2 TB ginger, peeled and minced
2 cloves garlic, minced
3/4 lb snow peas or snap peas
1/4 cup dry sherry or cooking wine
3 TB soy sauce, low-sodium preferred
1/4 cup Chinese five-spice powder
1/2 tsp crushed red pepper flakes (This seemed too spicy to me, I used 1/8 tsp of chipotle powder, or you can just leave the red pepper flakes)
1 large firm and ripe mango, peeled, pitted and cut into chunks
3 cups cooked brown rice 

1.Whisk together broth and cornstarch in a small bowl until cornstarch is dissolved. 
2. Heat 2 tsp oil in a large skillet or wok over medium-high heat. Add pork and stir-fry for about 4 minutes. Transfer meat to plate. 
3. Heat remaining 2 tsp of oil, to the same skillet. Add onions, peppers, ginger and garlic. Saute for 3 minutes until vegetables soften. Add snow or snap peas, cornstarch broth, sherry, soy sauce, five-spice powder and red pepper flakes. Toss to combine. Cook another 3 minutes. Return pork to pot. Add mango and heat through about 2 minutes. Serve over brown rice. 


Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Chop up all vegetables and keep refrigerated until time of use. 
~Make sure to cook rice ahead of time. 
~Stir fry pork and keep in fridge until ready to use.


Who likes to CHANGE IT UP? 

~Use cubed chicken instead of pork. 
~Try with cut up tofu instead of meat for a vegetarian flare.
~Instead of mango try cut up orange slices.


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