Healthy Sweet and Sour Pork Recipe

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Healthy Sweet and Sour Pork Recipe

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This pork dinner has the perfect blend of sweet and sour flavors. Not only is it good—it's good for you!—Gloria Kobiak, Loveland, Colorado
MAKES:
6 servings
TOTAL TIME:
Prep/Total Time: 30 min.
MAKES:
6 servings
TOTAL TIME:
Prep/Total Time: 30 min.

Ingredients

  • 1/4 cup cornstarch
  • 1 cup egg substitute
  • 1-1/2 pounds boneless pork, cut into 1/2-inch cubes
  • 3 tablespoons vegetable oil, divided
  • 1 medium onion, chopped
  • 2 medium carrots, sliced
  • 1 garlic clove, minced
  • 1 medium green pepper, cut into 1-inch pieces
  • 2 tablespoons water
  • 1 can (8 ounces) unsweetened pineapple chunks
  • SAUCE:
  • 1 tablespoon cornstarch
  • 1/3 cup packed brown sugar
  • 1/2 teaspoon minced fresh gingerroot
  • 1 tablespoon light soy sauce
  • 1/4 cup cider or white wine vinegar
  • 1/4 cup low-sodium chicken broth
  • Hot cooked rice

Directions

In a bowl, combine cornstarch and egg substitute until smooth. Add pork; toss to coat. In a skillet or wok, stir-fry half of the pork in 1 tablespoon oil until no longer pink; remove. Repeat with remaining pork and 1 tablespoon oil; set pork aside and keep warm.
Stir-fry onion, carrots and garlic in the remaining oil for 3 minutes. Add green pepper and water; stir for 2 minutes. Drain pineapple, reserving 1/4 cup juice. Add pineapple and pork to pan.
Combine cornstarch, brown sugar, ginger, soy sauce, vinegar, broth and reserved pineapple juice; add to pan. Bring to a boil; cook and stir for 2 minutes. Serve over rice. Yield: 6 servings.
Originally published as Sweet-and-Sour Pork in Country Woman January/February 2000, p36

Nutritional Facts

1 cup: 351 calories, 15g fat (0 saturated fat), 67mg cholesterol, 245mg sodium, 28g carbohydrate (0 sugars, 0 fiber), 26g protein. Diabetic Exchanges: 3 meat, 1 starch, 1 fruit.

  • 1/4 cup cornstarch
  • 1 cup egg substitute
  • 1-1/2 pounds boneless pork, cut into 1/2-inch cubes
  • 3 tablespoons vegetable oil, divided
  • 1 medium onion, chopped
  • 2 medium carrots, sliced
  • 1 garlic clove, minced
  • 1 medium green pepper, cut into 1-inch pieces
  • 2 tablespoons water
  • 1 can (8 ounces) unsweetened pineapple chunks
  • SAUCE:
  • 1 tablespoon cornstarch
  • 1/3 cup packed brown sugar
  • 1/2 teaspoon minced fresh gingerroot
  • 1 tablespoon light soy sauce
  • 1/4 cup cider or white wine vinegar
  • 1/4 cup low-sodium chicken broth
  • Hot cooked rice
  1. In a bowl, combine cornstarch and egg substitute until smooth. Add pork; toss to coat. In a skillet or wok, stir-fry half of the pork in 1 tablespoon oil until no longer pink; remove. Repeat with remaining pork and 1 tablespoon oil; set pork aside and keep warm.
  2. Stir-fry onion, carrots and garlic in the remaining oil for 3 minutes. Add green pepper and water; stir for 2 minutes. Drain pineapple, reserving 1/4 cup juice. Add pineapple and pork to pan.
  3. Combine cornstarch, brown sugar, ginger, soy sauce, vinegar, broth and reserved pineapple juice; add to pan. Bring to a boil; cook and stir for 2 minutes. Serve over rice. Yield: 6 servings.
Originally published as Sweet-and-Sour Pork in Country Woman January/February 2000, p36

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