Stir-Fried Pork and Vegetables With Rice
Spice rubs are a wonderful way to infuse flavor into pork without adding fat. Simply cover the trimmed pork with the mix and then grill, broil or roast. Combine the following ingredients together for a spice "rub" with Middle-Eastern flair that can be added to beef, pork, lamb or chicken: 2 teaspoons ground black pepper, 1-1/2 teaspoons ground cumin, 1 teaspoon (each) ground coriander and salt, 1/2 teaspoon ground cardamom and 1/4 teaspoon ground cloves. Source: Healthy Ezine of the Week
Ingredients:
2 cups chicken broth, reduced sodium
2 cups hot water
2 cups rice, uncooked
2 teaspoons vegetable oil
2 cups broccoli cuts, frozen
1 cup carrots, cleaned, sliced thinly
1/4 cup onions, minced
1 teaspoon garlic powder
1/2 cup canned mushrooms
1 pound, 7 ounces ground pork
4 tablespoons soy sauce
Directions:
- Heat broth and water to a boil in sauce pan; add rice and return to boil. Reduce heat to low and simmer until tender, about 15 minutes.
- Heat 1 tablespoon of oil in skillet. Add broccoli, carrots, onions, and garlic powder. Cook until crisp- tender, about 5 minutes. Remove from skillet. Add mushrooms. Cook for 1 minute and set aside.
- Heat second tablespoon of oil in skillet. Add pork; cook until pork no longer remains pink. Drain liquid.
- Add soy sauce and stir until mixed; add vegetables to pork mixture. Cook until heated, about 1 to 2 minutes.
- Serve pork mixture over cooked rice.
Preparation time: 20 minutes
Cooking time: 25 to 30 minutes
Note: Sodium level can be reduced from 799 milligrams to 532 milligrams by reducing soy sauce from 4 to 2 tablespoons.
4 Servings of pork and vegetables, about 1⁄2 cup each; 4 Servings of cooked rice, about 2 cups each
Per serving:
- Calories 860
- Total fat 33 grams
- Saturated fat 10 grams
- Cholesterol 108 milligrams
- Sodium 799 milligrams