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| Recipe: Stir-Fried Cajun Pork |
Servings: 8
Preparation Time: 10 min.
Cooking Time: 10 min.
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| Ingredients: |
- 3 Tbs. paprika
- 1/2 tsp. cayenne
- 1 Tbs. garlic powder
- 2 tsp. oregano
- 2 tsp. thyme
- 1/2 tsp. salt, or to taste
- 1/2 tsp. white pepper
- 1/2 tsp. cumin
- 1/4 tsp. nutmeg
- 2 Lbs. boneless pork loin, cut into 0-1/2 inch thin strips
- 1 red bell pepper\cooked, seeded and diced
- 1 tart apple\cooked, cored and diced
- 1/4 cup chopped pecans
- 1 tsp. vegetable oil
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| Cooking Directions: |
Combine first 9 ingredients in a bowl. Mix well and sprinkle
2 Tbs. seasoning mixture over pork
strips. Combine remaining ingredients, except oil, with
2 Tbs. seasoning in a bowl and set
aside. Heat oil in a heavy nonstick skillet over medium high heat.
Stir-fry pork 2-3 minutes. Add apple and pepper mixture. Cook
another 2-3 minutes until pork is cooked throughout. Serve immediately. |
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| Per Serving:
calories 219, fat 8.8g, calories from fat 36%, protein 26.1g, cholesterol 71.4mg, dietary fiber 1.9g
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| Nutrients |
Exchanges |
| Calories |
219 |
Milk Exchanges |
0.0 |
| Protein |
26.1g |
Vegetable Exchanges |
0.1 |
| Carbohydrates |
7.5g |
Fruit Exchanges |
0.2 |
| Dietary Fiber |
1.9g |
Bread Exchanges |
0.1 |
| Sugar |
3.9g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
8.8g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.5g |
Very Lean Meat/Protein Exchanges |
3.4 |
| Mono-unsaturated Fat |
4.3g |
Fat Exchanges |
1.4 |
| Poly-unsaturated Fat |
1.9g |
| % Calories from Fat |
36% |
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| Cholesterol |
71.4mg |
| Sodium |
222.1mg |
| Vitamins |
Minerals |
| Vitamin A |
203.5IU |
Calcium |
47.5mg |
| Thiamin (B1) |
1.5mg |
Copper |
0.8mg |
| Riboflavin (B2) |
0.4mg |
Iron |
2.5mg |
| Niacin (B3) |
6.5mg |
Magnesium |
40.9mg |
| Vitamin B6 |
0.8mg |
Manganese |
0.5mg |
| Vitamin B12 |
0.7mcg |
Phosphorus |
264.9mg |
| Vitamin C |
20.3mg |
Potassium |
548.9mg |
| Vitamin E |
1.4IU |
Selenium |
38.2mcg |
| Folate |
13.9mcg |
Sodium |
222.1mg |
| Pantothenic Acid |
1.4mg |
Zinc |
2.4mg |
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