Broccoli-pork Stir-fry with Noodles
My family loves this quick recipe. You can substitute boneless, skinless chicken breasts for the pork.
—Joan Hallford, North Richland Hills, TX
Takes: 30 min. Makes: 4 servings
6 oz. uncooked whole wheat linguine 2 Tbsp. cornstarch 3 Tbsp. reducedsodium soy sauce
1¹ ₂ cups reduced-sodium
chicken broth
3 green onions, chopped 1¹ ₂ tsp. canola oil
1 pork tenderloin
(1 lb.), cut into bite-size pieces
1 Tbsp. minced
fresh gingerroot 3 garlic cloves, minced 1¹ ₂ lbs. fresh broccoli
florets (about 10 cups) 1 Tbsp. sesame
seeds, toasted 1. Cook linguine according to package directions; drain and keep warm. Whisk cornstarch into soy sauce and broth until smooth; stir in green onions. 2. In a large nonstick skillet, heat oil over medium-high heat; stir-fry pork 3 minutes. Add ginger and garlic; cook and stir until pork is browned, 2 minutes. Remove from pan. 3. Add broth mixture to skillet; bring to a boil. Cook and stir until thickened,
1-2 minutes. Add broccoli; reduce heat. Simmer, covered, until broccoli is crisp-tender, 5-8 minutes. Stir in pork; heat through,
2-3 minutes.
4. Serve over linguine; sprinkle with sesame seeds.
Per serving: 376 cal., 8g fat (2g sat. fat), 64mg chol., 595mg sod., 47g carb.
(4g sugars, 9g fiber), 35g pro.
Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable,
¹₂ fat.
Test Kitchen tip: Try this recipe as a cold noodle salad for lunch. Substitute your favorite vegetables for the broccoli if you like.