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| Recipe: Lemon Pork Stir-Fry |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.
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| Ingredients: |
- 2 Tbs. soy sauce
- 1 tsp. sugar
- 1/4 tsp. five-spice powder, or an equal mixture of cinnamon, ground cloves, ground fennel seed, ground ginger and chili pepper
- 1-1/4 Lbs. boneless pork tenderloin chops, partially frozen, thinly sliced across the grain into bite size pieces
- 1/4 cup lemon juice
- 1/4 cup lemon zest, cut into slivers
- 2 Tbs. honey
- 1 Tbs. cornstarch
- 1/4 cup chopped walnuts
- 1 Tbs. vegetable oil
- 1 tsp. fresh ginger, grated
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| Cooking Directions: |
Combine soy sauce, sugar and five-spice powder in a mixing bowl. Add pork to marinade. Toss to coat. Cover bowl and marinate in the refrigerator 30 minutes. Combine lemon juice, zest, honey, and
cornstarch in a jar with a tight-fitting lid. Shake vigorously. Heat a wok or heavy nonstick skillet over high heat. Add walnuts and stir constantly
1 minute until toasted. Transfer to a bowl and set aside. Add vegetable oil to wok. Stir in ginger and saute 30 seconds. (The next step may be done in batches.) Add pork and stir fry 3-4 minutes or until done. If working in batches, transfer pork to a platter. Return pork to wok when all meat is cooked. Stir in lemon juice and cornstarch until mixture begins to thicken and is bubbly. Remove from heat.
Stir in walnuts and serve. |
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| Per Serving:
calories 319, fat 12.2g, calories from fat 34%, protein 34.5g, cholesterol 89.6mg, dietary fiber 1.2g
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| Nutrients |
Exchanges |
| Calories |
319 |
Milk Exchanges |
0.0 |
| Protein |
34.5g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
15.6g |
Fruit Exchanges |
0.1 |
| Dietary Fiber |
1.2g |
Bread Exchanges |
0.1 |
| Sugar |
10.2g |
Other Carbohydrates/Sugar Exchanges |
0.6 |
| Fat Total |
12.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.5g |
Very Lean Meat/Protein Exchanges |
4.8 |
| Mono-unsaturated Fat |
3.6g |
Fat Exchanges |
2.1 |
| Poly-unsaturated Fat |
6.0g |
| % Calories from Fat |
34% |
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| Cholesterol |
89.6mg |
| Sodium |
522.0mg |
| Vitamins |
Minerals |
| Vitamin A |
5.2IU |
Calcium |
24.0mg |
| Thiamin (B1) |
1.2mg |
Copper |
0.8mg |
| Riboflavin (B2) |
0.6mg |
Iron |
2.3mg |
| Niacin (B3) |
5.7mg |
Magnesium |
52.6mg |
| Vitamin B6 |
0.6mg |
Manganese |
1.0mg |
| Vitamin B12 |
0.6mcg |
Phosphorus |
341.6mg |
| Vitamin C |
15.5mg |
Potassium |
587.1mg |
| Vitamin E |
3.2IU |
Selenium |
56.5mcg |
| Folate |
16.2mcg |
Sodium |
522.0mg |
| Pantothenic Acid |
1.0mg |
Zinc |
3.4mg |
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