|2/3||cup reduced-sodium soy sauce|
|1/4||cup packed brown sugar|
|2||teaspoons peeled, finely chopped fresh gingerroot|
|2||garlic cloves, pressed|
|1/4||teaspoon crushed red pepper flakes|
|1||pound boneless pork loin chops, cut into 1/8-inch strips|
|2||cups uncooked instant whole grain brown rice|
|1||medium red bell pepper, cut into 1/4-inch strips|
|6||ounces fresh snow peas, trimmed|
|1||bunch green onions with tops, cut into 1-inch pieces (about 6-8)|
|1||teaspoon sesame oil, divided|
|1||can (8 ounces) bamboo shoots, drained|
Yield: 6 servings
Nutrients per serving: Calories 310 (19% calories from fat), Total Fat 6 g, Saturated Fat 2 g, Cholesterol 45 mg, Carbohydrate 41 g, Protein 21 g, Sodium 1000 mg, Fiber 4 g
Diabetic exchanges per serving: 2 1/2 starch, 2 low-fat meat (2 1/2 carb)
Cook's Tips: The secret to successful stir-frying is having all the ingredients sliced, chopped and measured before you begin to cook.
Gingerroot has a paper-thin, tan-colored skin that should be removed before use. Store gingerroot in a resealable plastic food storage bag in the refrigerator for up to 3 weeks or in the freezer for up to 6 months. To use frozen gingerroot, just slice off as much as you need.
When stir-frying the pork, add the pork to the skillet and let it brown lightly before you begin to stir.
If desired, 1 pound boneless, skinless chicken breasts, cut into thin strips, can be substituted for the pork
Sesame oil, made from sesame seed, is flavorful oil that is high in polyunsaturated fat. It comes in light and dark varieties, and either is fine to use in this recipe. Look for sesame oil in the Asian food section of your supermarket.