Pork ‘n’ Pineapple Stir-Fry

Name: Pork 'n' Pineapple Stir-Fry
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 6 servings.
Ingredients: 4-1/2 teaspoons all-purpose flour; 5 tablespoons reduced-sodium soy sauce, divided; 1 pork tenderloin (1 pound), cut into 1/2-inch cubes; 2 tablespoons plus 1 teaspoon cornstarch; 1 cup reduced-sodium chicken broth; 1/4 cup packed brown sugar; 1/4 cup rice vinegar; 1/4 cup sherry or additional reduced-sodium chicken broth; 1 teaspoon sesame oil; 1/4 teaspoon white pepper; 2 teaspoons canola oil, divided; 1 large onion, chopped; 2 medium carrots, thinly sliced; 1 tablespoon minced fresh gingerroot; 2 garlic cloves, minced; 1 cup cubed fresh pineapple; 1 large sweet red pepper, cut into 3/4-inch pieces; 1/2 cup thinly sliced green onions; Hot cooked rice, optional

TOTAL TIME: Prep: 20 min. + marinating Cook: 15 min. YIELD: 6 servings.

A light sweet-and-sour sauce gently coats lean pork and mixed vegetables in this colorful stir-fry. Ginger and garlic give it zip, and pineapple adds a touch of the tropics. —Rebecca Baird, Salt Lake City, Utah

Ingredients

4-1/2 teaspoons all-purpose flour
5 tablespoons reduced-sodium soy sauce, divided
1 pork tenderloin (1 pound), cut into 1/2-inch cubes
2 tablespoons plus 1 teaspoon cornstarch
1 cup reduced-sodium chicken broth
1/4 cup packed brown sugar
1/4 cup rice vinegar
1/4 cup sherry or additional reduced-sodium chicken broth
1 teaspoon sesame oil
1/4 teaspoon white pepper
2 teaspoons canola oil, divided
1 large onion, chopped
2 medium carrots, thinly sliced
1 tablespoon minced fresh gingerroot
2 garlic cloves, minced
1 cup cubed fresh pineapple
1 large sweet red pepper, cut into 3/4-inch pieces
1/2 cup thinly sliced green onions
Hot cooked rice, optional

Directions

1. Place flour and 1 tablespoon soy sauce in a large resealable plastic bag; add pork. Seal bag and turn to coat; refrigerate for 30 minutes.
2. In a small bowl, combine the cornstarch, broth, brown sugar, vinegar, sherry, sesame oil, white pepper and remaining soy sauce until smooth; set aside.
3. In a large skillet or wok, stir-fry pork in 1 teaspoon canola oil for 4-8 minutes or until meat is tender. Remove with a slotted spoon and keep warm.
4. Stir-fry the onion, carrots and ginger in remaining oil for 3-4 minutes. Add garlic; cook 1 minute longer. Add the pineapple, red pepper and green onions; stir-fry for 3-4 minutes or until vegetables are crisp-tender.
5. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Return pork to the pan; heat through. Serve with rice if desired.

Nutrition Facts

2/3 cup: 227 calories, 5g fat (1g saturated fat), 42mg cholesterol, 652mg sodium, 26g carbohydrate (15g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.