Pork & Bok Choy Stir-Fry
From EatingWell: September/October 2009
In this zippy pork stir-fry we cut the bok choy into long, thin strips to mimic the long noodles. We like Japanese soba noodles because they are made with buckwheat, which gives them a nutty flavor and a boost of fiber. You can also use mild-flavored rice noodles or whole-wheat spaghetti. Serve with sliced cucumbers dressed with rice-wine vinegar and a glass of sauvignon blanc.
- 8 ounces soba or rice noodles
- 3/4-1 pound pork tenderloin, trimmed
- 1/3 cup water
- 1/4 cup Shao Hsing rice wine or dry sherry , (see Notes)
- 2 tablespoons reduced-sodium soy sauce
- 2 teaspoons cornstarch
- 1 tablespoon peanut oil or canola oil
- 1 medium onion, thinly sliced
- 1 pound bok choy (about 1 medium head), trimmed and cut into long, thin strips
- 1 tablespoon chopped garlic
- 1 tablespoon chile-garlic sauce (see Note)
- Bring a large saucepan of water to a boil. Add noodles and cook according to package directions. Drain, rinse with cold water and set aside.
- Meanwhile, slice pork into thin rounds; cut each round into matchsticks. Whisk water, rice wine (or sherry), soy sauce and cornstarch in a small bowl.
- Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring occasionally, until beginning to soften, 2 to 3 minutes. Add bok choy and cook, stirring occasionally, until beginning to soften, about 5 minutes. Add the pork, garlic and chile-garlic sauce; cook, stirring, until the pork is just cooked through, 2 to 3 minutes.
- Whisk the cornstarch mixture again, add it to the pan and bring to a boil. Cook, stirring, until the sauce has thickened, 2 to 4 minutes. Serve the pork and vegetables over the noodles.
Tips & Notes
- Ingredient Notes: Shao Hsing (or Shaoxing) is a seasoned rice wine available in the Asian or wine section of some supermarkets markets and in Asian food markets.
- We prefer dry sherry, sold with other fortified wines in your wine or liquor store, instead of higher-sodium “cooking” sherry.
- Chile-garlic sauce (also labeled chili-garlic sauce or paste) is a blend of ground chiles, garlic and vinegar. It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the refrigerator.
Per serving: 374 calories; 6 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 51 g carbohydrates; 29 g protein; 2 g fiber; 775 mg sodium; 975 mg potassium.
Nutrition Bonus: Vitamin A (94% daily value), Vitamin C (55% dv), Potassium (28% dv), Magnesium (23% dv), Iron (21% dv), Folate (20% dv), Zinc (19% dv).
Carbohydrate Servings: 3 1/2
Exchanges: 3 starch, 1 vegetable, 2 lean meat, 1 fat
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- September/October 2009