Brown-sugared pork tenderloin stir-fry

Dietician's Tip

Cut off any thick ends on the bok choy stems to ensure even cooking.

Ingredients

  • 1/4 cup brown sugar
  • 2 tablespoons minced green onions
  • 1 tablespoon minced fresh ginger
  • 2 teaspoons cornstarch
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt
  • 1 pound pork tenderloin, cleaned and cut into strips
  • 1 1/3 cups brown and white sushi rice
  • 4 teaspoons peanut oil
  • 6 cups baby bok choy
  • 1/2 cup sliced carrots

Directions

In a medium bowl, combine the brown sugar, green onions, ginger, cornstarch, garlic and salt with a whisk. Place pork in the bowl with the brown sugar mixture. Refrigerate for 2 hours. Meanwhile, cook rice according to package directions. Set aside.

Remove pork from refrigerator and bring to room temperature. In a wok on medium-high heat, add 2 teaspoons of peanut oil. Once oil is heated, add pork. Cook until pork has reached 155 F, about 7 minutes. While pork is cooking, heat a separate large saute pan to medium-high heat. Add the remaining 2 teaspoons of peanut oil to pan and saute the bok choy and carrots until tender, about 4 minutes. Serve with rice.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 307
Total carbohydrate: 30 g
Cholesterol: 56 mg
Dietary fiber: 3 g
Monounsaturated fat: 4 g
Protein: 26 g
Saturated fat: 2 g
Serving size: 4 ounces pork, 1/3 cup rice, 1 1/2 cups bok choy
Sodium: 502 mg
Total fat: 9 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Meats, poultry and fish: 4
Sweets: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 4
Nonstarchy vegetables: 2
Starches: 1
Sweets, desserts and other carbohydrates: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Sweets: 1/2
Vegetables: 1

Last Updated May 14, 2016


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