Fitness Tip - Recipe # 9 - Cashew Sweet and Sour Pork - 2/18/2010
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
One of my personal favorite recipes. Marisa and I usually make this one on the weekend so that I can help her as it is nice to have four hands during preparation.
Marisa gives this recipe a Level of Difficulty: 6.
Prep Time: 20 minutes Cook Time: 30 minutes and u can add additional veggies to boost the nutritional profile of the recipe.
Before adding the pork, I saute chopped onion and bell pepper for 5 minutes. I also add broccoli at the same time as the snow peas. Enjoy!
Stir-frying is fast but requires constant attention. To succeed, the ingredients must be ready to go before cooking begins. Once you start, keep stirring the food, maintaining medium-high heat.
Yield: 4 servings (serving size: 1 cup pork mixture and 1/2 cup rice)
Ingredients
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
2 tablespoons cornstarch, divided
1 tablespoon sherry
1 (1-pound) pork tenderloin, trimmed and cut into 1/2-inch pieces
1/3 cup water
1/4 cup sugar
1/4 cup cider vinegar
3 tablespoons low-sodium soy sauce
3 tablespoons ketchup
1 tablespoon peanut oil
1/3 cup finely chopped dry-roasted cashews, unsalted
1/4 cup chopped green onions
2 teaspoons bottled minced fresh ginger
1 teaspoon bottled minced garlic
1/2 pound snow peas, trimmed
1 (8-ounce) can pineapple chunks in juice, drained
Preparation
Cook rice according to package directions, omitting salt and fat.
Combine 1 tablespoon cornstarch, sherry, and pork, tossing well. Combine 1 tablespoon cornstarch, water, sugar, vinegar, soy sauce, and ketchup, stirring with a whisk.
Heat the peanut oil in a large nonstick skillet over medium-high heat. Add pork mixture; stir-fry 3 minutes. Add cashews, green onions, ginger, and garlic; stir-fry 1 minute. Add snow peas and pineapple; stir-fry 3 minutes or until snow peas are crisp-tender.
Add vinegar mixture to pan; bring to a boil. Cook 1 minute, stirring frequently. Serve the pork mixture over rice.
Nutritional Information
Calories:468 (25% from fat)
Fat:13g (sat 3g,mono 6.5g,poly 2.6g)
Protein:30.4g
Carbohydrate:58.2g
Fiber:3.1g
Cholesterol:74mg
Iron:4.8mg
Sodium:603mg
Calcium:51mg
David Bonom and Cynthia De Persio, Cooking Light, NOVEMBER 2003
Marisa gives this recipe a Level of Difficulty: 6.
Prep Time: 20 minutes Cook Time: 30 minutes and u can add additional veggies to boost the nutritional profile of the recipe.
Before adding the pork, I saute chopped onion and bell pepper for 5 minutes. I also add broccoli at the same time as the snow peas. Enjoy!
Stir-frying is fast but requires constant attention. To succeed, the ingredients must be ready to go before cooking begins. Once you start, keep stirring the food, maintaining medium-high heat.
Yield: 4 servings (serving size: 1 cup pork mixture and 1/2 cup rice)
Ingredients
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
2 tablespoons cornstarch, divided
1 tablespoon sherry
1 (1-pound) pork tenderloin, trimmed and cut into 1/2-inch pieces
1/3 cup water
1/4 cup sugar
1/4 cup cider vinegar
3 tablespoons low-sodium soy sauce
3 tablespoons ketchup
1 tablespoon peanut oil
1/3 cup finely chopped dry-roasted cashews, unsalted
1/4 cup chopped green onions
2 teaspoons bottled minced fresh ginger
1 teaspoon bottled minced garlic
1/2 pound snow peas, trimmed
1 (8-ounce) can pineapple chunks in juice, drained
Preparation
Cook rice according to package directions, omitting salt and fat.
Combine 1 tablespoon cornstarch, sherry, and pork, tossing well. Combine 1 tablespoon cornstarch, water, sugar, vinegar, soy sauce, and ketchup, stirring with a whisk.
Heat the peanut oil in a large nonstick skillet over medium-high heat. Add pork mixture; stir-fry 3 minutes. Add cashews, green onions, ginger, and garlic; stir-fry 1 minute. Add snow peas and pineapple; stir-fry 3 minutes or until snow peas are crisp-tender.
Add vinegar mixture to pan; bring to a boil. Cook 1 minute, stirring frequently. Serve the pork mixture over rice.
Nutritional Information
Calories:468 (25% from fat)
Fat:13g (sat 3g,mono 6.5g,poly 2.6g)
Protein:30.4g
Carbohydrate:58.2g
Fiber:3.1g
Cholesterol:74mg
Iron:4.8mg
Sodium:603mg
Calcium:51mg
David Bonom and Cynthia De Persio, Cooking Light, NOVEMBER 2003
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!