365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Spaghetti Squash & Pork Stir-Fry

Saturday, July 25, 2009

[Healthy_Recipes_For_Diabetic_Friends] Spaghetti Squash & Pork Stir-Fry - 22g Carbs, 5g Fiber

Spaghetti Squash & Pork Stir-Fry - 22g Carbs, 5g Fiber

From: Eating Well Magazine September/October 2007

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sat Fat | High Potassium | Heart
Healthy | Diabetes Appropriate | Healthy Weight

Here's an unusual but delicious way to use the delicate strands of
spaghetti squash—in an Asian-inspired pork stir-fry. The flavors of
toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile
sauce cling to the beautiful strands. Serve with jasmine rice.

Servings: 4
Serving Size: about 1 1/2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 1/2 hours
EASE OF PREPARATION: Easy

1 3-lb spaghetti squash
1 lg pork tenderloin, trimmed
2 tsp toasted sesame oil
5 medium scallions, thinly sliced
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1/2 tsp salt
2 Tbsp reduced-sodium soy sauce
2 Tbsp rice vinegar
1 tsp Asian red chile sauce, such as sriracha, or chile oil

1. Preheat oven to 350 degrees F.

2. Cut squash in half. Scoop out and discard seeds. Place each half,
cut-side down, on a baking sheet. Bake until the squash is tender,
about 1 hour. Let cool for 10 minutes then shred the flesh with a
fork into a bowl. Discard the shell.

3. Slice pork into thin rounds; cut each round into matchsticks.

4. Heat a large wok over medium-high heat. Swirl in oil, then add
scallions, garlic, ginger and salt; cook, stirring, until fragrant,
30 seconds. Add the pork; cook, stirring constantly, until just
cooked through, 2 to 3 minutes. Add the squash threads and cook,
stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce
(or chile oil); cook, stirring constantly, until aromatic, about
30 seconds.

Servings: 4
Serving Size: about 1 1/2 cups each
Nutrition per Serving:
236 Calories, 6g Fat, 1g Sat, 2g Mono, 74mg Cholesterol, 27g Protein,
22g Carbs, 5g Fiber, 707mg Sodium, 878mg Potassium

Nutrition bonus: Vitamin C (25% daily value), Potassium (24% dv),
Iron (17% dv)

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrates, 3 lean meat

MAKE AHEAD TIP:
Prepare the squash (Steps 1 & 2), cover and refrigerate for up
to 2 days.