Pork Chop Suey

Pork Chop Suey Recipe Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles.


From EatingWell:  March/April 2010

4 servings, about 1 cup each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 1 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons molasses, preferably blackstrap
  • 1/4 teaspoon freshly ground pepper
  • 5 teaspoons cornstarch
  • 2 tablespoons canola oil, divided
  • 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
  • 1 medium onion, slivered
  • 1 medium red bell pepper, thinly sliced
  • 3 cups mung bean sprouts (see Note)
  • 1 tablespoon minced fresh ginger

Preparation

  1. Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
  3. Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Tips & Notes
  • Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Healthy weight | Heart healthy | High potassium | Gluten free | View Complete Nutrition Guidelines»

Nutrition
Per serving:

280 calories; 10 g fat (1 g sat, 5 g mono); 74 mg cholesterol; 21 g carbohydrates; 7 g added sugars; 28 g protein; 3 g fiber; 504 mg sodium; 957 mg potassium.

Nutrition Bonus: Vitamin C (87% daily value), Potassium (27% dv), Iron (20% dv), Vitamin A (19% dv), Zinc (17% dv), Folate (16% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat

You Might Also Like