Add extra veggies to amp up the nutrition in this deliciously healthy entree. Serve with brown rice to soak up the sauce and complete the meal.
Pork Marinade Ingredients:
2 Tbsp light teriyaki sauce
4 cloves of garlic, finely chopped
juice & zest of 1 lime
1 pound pork tenderloin (trimmed of fat)
Sauce & Veggie Ingredients:
1 can low-sodium chicken broth
3 Tbsp light teriyaki sauce
4 tsp cornstarch
1 tsp sugar
3/4 tsp hot sauce
2 Tbsp vegetable oil
1 large onion, peeled & thinly sliced
1 red pepper, seeded and sliced
1 bunch scallions, cut into 1-inch pieces
1 cup mushrooms, thinly sliced
2 cups green beans, blanched
1. In a large zip-top bag, combine teriyaki sauce, garlic, lime juice, and lime zest. Add pork and marinate in refrigerator for at least 2 hours.
2. In a small bowl, combine chicken broth, teriyaki sauce, cornstarch, sugar, and hot sauce. Set aside.
3. Remove pork from marinade and discard marinade. Cut pork into 1/2-inch slices.
4. Heat 1 Tbsp oil in a large nonstick pan over medium-high heat. Stir-fry pork for 3 minutes. Remove from skillet, set aside, and keep warm.
5. Add remaining 1 Tbsp of oil to skillet. Add onion and cook 4 minutes. Stir in red pepper, mushrooms, and scallions. Cook 3 minutes. Stir in green beans, broth mixture, and pork. Simmer for 2 minutes or until thickened.
6. Serve over 3 cups of cooked brown rice.
Yield: 4 servings (501 calories, 13 g total fat, 2 g saturated fat, 33 g protein, 66 g carbohydrate, 9 g fiber, 74 mg cholesterol)
Family Circle, January 2011