Tangelo Pork Stir-Fry - 16g Carbs, 3g Fiber, 0g Added Sugar
From: Eating Well - January/February 2007, Eating Well for a
Healthy Heart Cookbook (2008)
This pork and pepper stir-fry uses strips of tangelo zest and
bright tangelo juice, which offers a little sunshine on a midwinter
night. Tangelos, hybrids of tangerines and pummelos (or grapefruit),
are often labeled as Minneolas or Honeybells.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated
fat | Low sodium | Heart healthy | Healthy weight | High potassium |
Gluten free
Active Time: 45 minutes
Total Time: 45 minutes
Servings: 4
Serving Size: about 1 1/4 cups each
2 tangelos, such as Minneolas or Honeybells
3 tsp toasted sesame oil, divided
1 lb pork tenderloin, trimmed and cut into thin strips
2 medium shallots, thinly sliced
2 cloves garlic, minced
2 Tbsp minced fresh ginger
1/4 tsp crushed red pepper
2 red bell peppers, thinly sliced
2 stalks celery, thinly sliced
2 Tbsp reduced-sodium soy sauce
1 Tbsp rice vinegar
2 tsp cornstarch
1. Using a vegetable peeler, remove zest from tangelos in long strips.
Cut the strips lengthwise into very thin pieces. Cut the tangelos in
half and squeeze enough juice from them to get 1/2 cup.
2. Heat a large wok or skillet over medium-high heat. Swirl in 2 teaspoons
oil, then add pork and cook, stirring, until just cooked, 2 to 3 minutes. Transfer to a plate.
3. Add the remaining 1 teaspoon oil to the pan along with shallots,
garlic, ginger, crushed red pepper and the zest. Cook, stirring, for
1 minute. Add bell peppers and celery and cook, stirring constantly,
until crisp-tender, about 2 minutes. Stir in the tangelo juice and
soy sauce; bring to a simmer. Cook for 1 minute.
4. Whisk vinegar and cornstarch in a small bowl, then pour it into
the pan along with the pork and its juices. Cook, stirring often,
until thickened and bubbling and the pork is heated through, about
1 minute.
Servings: 4
Serving Size: about 1 1/4 cups each
Nutrition per serving:
226 Calories, 8g Fat, 2g Sat, 3g Mono, 63mg Cholesterol, 25g Protein,
16g Carbs, 3g Fiber, 0g Added Sugars, 329mg Sodium, 562mg Potassium
Nutrition Bonus: Vitamin C (220% daily value), Selenium (56% dv),
Vitamin A (40% dv), Potassium (16% dv), Zinc (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 vegetable, 3 lean meat
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