EatingWell_13 Healthy_500_Cal_Meals

Pork & Bok Choy Stir-Fry Makes: 4 servings Active time: 40 minutes Total: 40 minutes Heart Health Diabetes Weight Loss Gluten Free In this zippy pork stir-fry we cut the bok choy into long, thin strips to mimic the long noodles. We like Japanese soba noodles because they are made with buckwheat, which gives them a nutty flavor and a boost of fiber. You can also use mild-flavored rice noodles or whole-wheat spaghetti. Serve with sliced cucumbers dressed with rice-wine vinegar. 8 ounces soba or rice noodles 3/4-1 pound pork tenderloin, trimmed 1/3 cup water 1/4 cup Shao Hsing rice wine or dry sherry (see Tips) 2 tablespoons reduced-sodium soy sauce 2 teaspoons cornstarch 1 tablespoon peanut oil or canola oil 1 medium onion, thinly sliced 1 pound bok choy (about 1 medium head), trimmed and cut into long, thin strips 1 tablespoon chopped garlic 1 tablespoon chile-garlic sauce (see Tips) 1. Bring a large saucepan of water to a boil. Add noodles and cook according to package directions. Drain, rinse with cold water and set aside. 2. Meanwhile, slice pork into thin rounds; cut each round into matchsticks. Whisk water, rice wine (or sherry), soy sauce and cornstarch in a small bowl. 3. Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring occasionally, until beginning to soften, 2 to 3 minutes. Add bok choy and cook, stirring occasionally, until beginning to soften, about 5 minutes. Add the pork, garlic and chile-garlic sauce; cook, stirring, until the pork is just cooked through, 2 to 3 minutes. 4. Whisk the cornstarch mixture again, add it to the pan and bring to a boil. Cook, stirring, until the sauce has thickened, 2 to 4 minutes. Serve the pork and vegetables over the noodles.

Per serving: 374 calories; 6 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 51 g carbohydrate; 0 g added sugars; 29 g protein; 2 g fiber; 775 mg sodium; 975 mg potassium. Nutrition bonus: Vitamin A (94% daily value), Vitamin C (55% dv), Potassium (28% dv), Magnesium (23% dv), Iron (21% dv), Folate (20% dv), Zinc (19% dv). Carbohydrate servings: 31/2 Exchanges: 3 starch, 1 vegetable, 2 lean meat, 1 fat