100 Healthy Recipes
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Ingredients
- 1 cups rice, brown, cooked
- 8 ounces pork sirloin chops, raw boneless
- 1 onion, yellow
- 4 cups broccoli, chopped, frozen
- 2 cups pineapple chunks, canned in juice
- 1 tablespoons cornstarch
- 2 tablespoons soy sauce, reduced sodium
- 1 tablespoons sesame oil, dark
- 2 garlic cloves
- 1 teaspoons ginger root, fresh
- 3 tablespoons almonds, slivered
Preparation:
- Prepare rice with water according to package directions; keep warm.
- Meanwhile, trim any visible fat from pork and cut into strips; set aside.
- On a clean cutting board, peel and slice onion; thaw broccoli.
- Drain the pineapple into a measuring cup. Add water to equal 3/4 cup of liquid.
- Stir the cornstarch and soy sauce into the pineapple juice; set aside.
- Hea oil in a large non-stick skillet over medium-high heat. Add garlic (minced) and ginger (grated); then add pork and onions. Stir-fry 4 minutes, or until pork is cooked through.
- Whisk pineapple juice mixture and add to skillet. Add the pineapple, broccoli, and almonds to the skillet; stir to combine.
- Cover, reduce heat to medium-low, and simmer, stirring occasionally, for 3 to 4 minutes or until broccoli is crisp-tender and sauce is thickened.
- Serve immediately over cooked rice. Enjoy fortune cookies for dessert, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
0.0 |
| Fat | 1.5 |
| Milk | 0.0 |
| Vegetable | 2.0 |
| Fruit | 1.0 |
| Lean Meat |
1.5 |
| Bread/Starch |
2.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
450 |
| Calories from Fat | 100 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol |
40mg |
| Sodium | 350mg |
| Total Carbohydrate | 67g |
| Dietary Fiber | 10g |
| Sugars | 19g |
| Protein | 22g |
| Vitamin A | 30% |
| Vitamin C | 170% |
| Calcium | 15% |
| Iron | 20% |