Pork Chop Suey

From EatingWell: March/April 2010

Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles.

READER'S COMMENT:

"Fantastic, quick and easy "

Makes: 4 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 tablespoons molasses, preferably blackstrap
1/4 teaspoon freshly ground pepper
5 teaspoons cornstarch
2 tablespoons canola oil, divided
1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
1 medium onion, slivered
1 medium red bell pepper, thinly sliced
3 cups mung bean sprouts (see Note)
1 tablespoon minced fresh ginger

Preparation

Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Tips & Notes

Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.

Nutrition

Per serving: 280 calories; 10 g fat ( 1 g sat , 5 g mono ); 74 mg cholesterol; 21 g carbohydrates; 7 g added sugars; 28 g protein; 3 g fiber; 504 mg sodium; 957 mg potassium.

Nutrition Bonus: Vitamin C (87% daily value), Potassium (27% dv), Iron (20% dv), Vitamin A (19% dv), Zinc (17% dv), Folate (16% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat

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