Time to wok ’n’ roll
This healthy pepper and pork stir-fry recipe has a citrusy mojo sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.
BELL PEPPER, BOK CHOY AND PORK STIR-FRY
Servings: 4 Serving size: 1 1/2 cups each Active time: 30 minutes Total time: 30 minutes For the sauce: 1/4 cup lime juice 1/4 cup orange juice 1/4 cup finely chopped cilantro 1 tablespoon extra-virgin olive oil 2 teaspoons cornstarch 3/4 teaspoon salt 1/2 teaspoon cumin 1/2 teaspoon oregano 1/2 teaspoon ground pepper For the stir-fry: 3 tablespoons peanut oil or
canola oil, divided 1 pound pork tenderloin, trimmed
and cut into 1- to 2-inch strips 3 cups 1- to 2-inch strips
red bell pepper 1 bunch scallions, trimmed
and cut into 1-inch pieces 3 cloves garlic, minced 4 cups coarsely chopped bok choy
Directions: To prepare the sauce, combine lime juice, orange juice, cilantro, olive oil, cornstarch, salt, cumin, oregano and pepper in a small bowl. Place near the stove.
To prepare the stir-fry, heat a 14-inch, flat-bottom, carbon-steel wok over high heat. (You’ll know it’s hot enough when a bead of water vaporizes within 1 to 2 seconds of contact.) Add 1 tablespoon oil, and swirl to coat. Add the pork, and stir-fry until just cooked, 2 to 4 minutes. Transfer to a large plate.
Swirl in another 1 tablespoon oil; add the bell pepper and scallions. Stirfry for 2 minutes.
Swirl in the remaining 1 tablespoon oil; add the garlic and bok choy. Stir-fry until the vegetables are tender, 2 to 4 minutes more.
Return the pork to the wok. Add the reserved sauce and cook, gently stirring, until well coated and hot, 1 to 2 minutes. To make ahead: Refrigerate the sauce for up to three days. Recipe nutrition per serving:
297 calories; 17 grams fat (3 grams saturated, 8 grams monounsaturated); 60 milligrams cholesterol; 13 grams carbohydrate; 0 grams added sugars; 6 grams total sugars; 24 grams protein; 3 grams fiber; 536 milligrams sodium; and 796 milligrams potassium.
Nutrition bonus: Vitamin C, 229 percent daily value; vitamin A, 112 percent DV; and folate, 25 percent DV.
Exchanges: 1 1/2 vegetable, 3 lean meat and 2 1/2 fat.
EatingWell is a magazine and website devoted to healthy eating as a way of life. Find it online at www.eatingwell.com.