Healthy Sweet & Sour Pork Loin
|Lean boneless pork loin||1 1⁄2 Pound|
|Vegetable cooking spray||1 Tablespoon|
|Canned no salt added tomato sauce||8 Ounce (1 Can)|
|Cider vinegar||1⁄4 Cup (4 tbs)|
|Brown sugar||2 Tablespoon|
|Low-sodium soy sauce||2 Teaspoon|
|Garlic powder||1⁄8 Teaspoon|
|Canned pineapple chunks in juice||20 Ounce, undrained (1 Can)|
|Green pepper||1 Medium, seeded and cut into 1-inch pieces|
|Onion||1 Small, thinly sliced|
|Cooked long grain rice||4 Cup (64 tbs), cooked without salt or fat|
1. Trim fat from pork; cut into 1/2-inch pieces. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add pork; cook 10 minutes or until browned, stirring frequently. Remove pork from skillet; drain and pat dry with paper towels. Wipe drippings from skillet with a paper towel.
2. Return pork to skillet, and add tomato sauce and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until pork is tender.
3. Drain pineapple, reserving juice; add enough water to juice to equal 1 cup. Set aside. Add pineapple, green pepper, and onion to skillet; cover and simmer 5 to 7 minutes or until vegetables are crisp-tender.
4. Combine cornstarch and pineapple juice mixture; stir into pork mixture. Cook, stirring constantly, until thickened and bubbly. Serve over rice.
Calories 617 Calories from Fat 127
% Daily Value*
Total Fat 14 g21.7%
Saturated Fat 4.1 g20.5%
Trans Fat 0 g
Cholesterol 100.4 mg33.5%
Sodium 400.4 mg16.7%
Total Carbohydrates 79 g26.2%
Dietary Fiber 6.2 g24.6%
Sugars 26.7 g
Protein 42 g84.4%
Vitamin A 3% Vitamin C 55.8%
Calcium 4.1% Iron 9.4%
*Based on a 2000 Calorie diet