Sunday, December 8, 2013

Teriyaki Mango Pork



Serves: 4
Hands-on time: 15 minutes
Total time: 15 minutes
INGREDIENTS:
  • 8 oz soba noodles (aka buckwheat noodles)
  • 2 tsp safflower oil
  • 1/2 cup chopped white onion
  • 2 cloves garlic, minced
  • 1 lb lean pork (pork tenderloin or loin chop), trimmed of visible fat and cubed
  • 1 cup low-sodium chicken or vegetable broth
  • 1 tbsp low-sodium teriyaki sauce
  • 4 cups chopped bok choy (leaves and stalks)
  • 3 cups fresh or frozen cubed mango (thawed if frozen)
  • 1 cup sliced water chestnuts
  • Sea salt and fresh ground black pepper, to taste
INSTRUCTIONS:
  1. Cook noodles according to package directions; drain and set aside.
  2. Meanwhile, heat oil in a wok or large skillet on medium-high. Add onion and garlic and cook for 2 minutes, until soft, stirring frequently. Add pork and cook for 3 minutes, stirring frequently, until browned on all sides. In a small bowl, whisk together broth and teriyaki sauce. Add broth mixture to wok and bring to a simmer over same heat. Add bok choy, mango and water chestnuts and cook for 1 to 2 minutes, until pork is cooked through and bok choy leaves just begin to wilt (but remain bright green). Remove from heat and season with salt and pepper. Serve pork mixture over noodles.
Nutrients per serving (1 1/2 cups teriyaki mango pork mixture and 1 cup noodles): Calories: 493, Total Fat: 7 g, Sat. Fat: 1 g, Carbs: 79 g, Fiber: 9 g, Sugars: 26 g, Protein: 34 g, Sodium: 231 mg, Cholesterol: 74 mg

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