Pork Fried Rice for Two Recipe

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"My husband and I often make a meal of this appealing stir-fry," write Laura Kittleson of Casselberry, Florida. "It's nicely seasoned and chock-full of vegetables."

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Diabetic Friendly

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Pork Fried Rice for Two Recipe

Prep/Total Time: 25 min.

Yield: 2 Servings

10 15 25

Ingredients

1/8 teaspoon Chinese five-spice powder
6 ounces boneless pork loin, cut into 1/4-inch cubes
1/2 teaspoon fennel seed, crushed
1-1/2 teaspoons canola oil, divided
2 cups fresh broccoli florets
1 celery rib with leaves, sliced
1/2 cup shredded carrot
1/4 cup chopped green onions
1-1/2 cups cold cooked brown rice
1 tablespoon reduced-sodium soy sauce
1/8 teaspoon pepper

Directions

Sprinkle five-spice powder over pork and toss to coat. In a large nonstick skillet or wok coated with cooking spray, stir-fry pork for 3 minutes or until brown. Remove and keep warm.
Stir-fry fennel seed in 3/4 teaspoon oil for 30 seconds. Add the broccoli, celery, carrot and onions; stir-fry for 3 minutes or until crisp-tender. Remove and keep warm.
Stir-fry rice in remaining oil for 2 minutes. Stir in soy sauce and pepper. Return pork and vegetables to the pan; cook and stir until heated through. Yield: 2 servings.

Nutritional Analysis: One serving (1-3/4 cups) equals 367 calories, 10 g fat (2 g saturated fat), 50 mg cholesterol, 417 mg sodium, 44 g carbohydrate, 5 g fiber, 26 g protein. Diabetic Exchanges: 2 lean meat, 2 starch, 2 vegetable, 1/2 fat.

Originally published as Pork Fried Rice for Two in Light & Tasty April/May 2002, p14