High Protein Chinese Pork and Noodles

sangita's picture

Jul. 29, 2013

Noodles to Chinese cuisine is what rice is to Indian culinary. Throw in some healthy veggies, lean pork and what do you have? A self-contained, well balanced meal that offers Carbohydrates, Proteins, Fats, Fiber enrobed in the mouthwatering flavors characteristic of everyone's favorite - Chinese food. What more could one ask for?

Ingredients

Lean pork tenderloin 1/2 Pound
Pineapple chunks in juice 8 Ounce (Drained And Juice Reserved)
Low sodium soy sauce 1 Tablespoon
Honey 1 Teaspoon
Garlic 4 Clove (20 gm) , finely chopped
Cornstarch 1 Tablespoon (Made into a slurry with little water)
Whole wheat noodles 4 Ounce (Uncooked)
Dark sesame oil 2 Teaspoon
Low sodium chicken broth 1/4 Cup (4 tbs)
Onion 1/2 Medium , sliced
Red bell pepper 1 Medium , chopped (1 Cup)
Broccoli florets 1/2 Cup (8 tbs)
Bok choy stalks 4 , chopped
Snow chinese pea pods 4 Ounce

Directions

GETTING READY

1. Cut pork into 1/4-inch slices. In a medium glass bowl, mix reserved pineapple juice, soy sauce, honey, garlic and cornstarch. Stir in pork. Cover and refrigerate 1 hour.

MAKING

2. Cook and drain noodles. Spray wok or 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Add oil; rotate wok to coat inside. Add the pork; stir fry for 2 minutes. Remove pork.

3. Add broth, onion, bell pepper , broccoli and bok choy to wok; stir fry for 6 minutes.

4. Next add pea pods, pineapple and noodles. Cook for 2 minutes, stirring constantly. Add the pork back. Cook about 1 minute, stirring constantly,on high heat, until sauce is thickened and pork is no longer pink in the center.

SERVING

5. Serve hot along with a glass of chilled fresh lime soda.

Recipe Summary

Difficulty Level: Medium
Cook Time: 90 Minutes
Ready In: 90 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 306Calories from Fat 56

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat 1 g5%

Trans Fat 0 g

Cholesterol

Sodium 144 mg6%

Total Carbohydrates 45 g15%

Dietary Fiber 4 g16%

Sugars 16 g

Protein 19 g38%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet