Monday, March 7, 2016

Pork & Pineapple Stir Fry

Prep/Total Time: 45 minutes              Makes : 6 servings

1       can (8 ounces) unsweetened pineapple chunks, undrained
3       tablespoons cornstarch, divided
1       tablespoon plus 1/2 cup cold water, divided
3/4    teaspoon garlic powder
1       pork tenderloin (1 pound), cut into thin strips
1/2    cup soy sauce
3       tablespoons brown sugar
1/2    teaspoon ground ginger
1/4    teaspoon cayenne pepper
2       tablespoons canola oil, divided
4       cups fresh broccoli florets
1      cup fresh baby carrots, cut in half lengthwise
1      small onion, cut into wedges
Hot cooked rice :

1 .    Drain pineapple, reserving 1/4 cup juice; set aside. In a small bowl, combine 2 tablespoons cornstarch, 1 tablespoon water, garlic powder and 1 tablespoon reserved pineapple juice. Pour into a large resealable bag; add pork. Seal bag and turn to coat.

2 .    In a small bowl, combine the soy sauce, brown sugar, ginger, cayenne and remaining water, cornstarch and reserved pineapple juice until smooth; set aside.

3 .    In a large skillet or wok over medium-high heat, stir-fry pork in 1 tablespoon oil until no longer pink; remove and keep warm.

4 .    Stir-fry the broccoli, carrots and onion in remaining oil until tender. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add pork and pineapple; heat through. Serve with rice. 
Heart Healthy 

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