Brown-sugared pork tenderloin stir-fry - Mayo Clinic

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Brown-sugared pork tenderloin stir-fry

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Cut off any thick ends on the bok choy stems to ensure even cooking.

Number of servings

Serves 4

Ingredients

1/4 cup brown sugar 2 tablespoons minced green onions 1 tablespoon minced fresh ginger 2 teaspoons cornstarch 1 teaspoon minced garlic 1/4 teaspoon salt 1 pound pork tenderloin, cleaned and cut into strips 1 1/3 cups brown and white sushi rice 4 teaspoons peanut oil 6 cups baby bok choy 1/2 cup sliced carrots

Directions

In a medium bowl, combine the brown sugar, green onions, ginger, cornstarch, garlic and salt with a whisk. Place pork in the bowl with the brown sugar mixture. Refrigerate for 2 hours. Meanwhile, cook rice according to package directions. Set aside. Remove pork from refrigerator and bring to room temperature. In a wok on medium-high heat, add 2 teaspoons of peanut oil. Once oil is heated, add pork. Cook until pork has reached 155 F, about 7 minutes. While pork is cooking, heat a separate large saute pan to medium-high heat. Add the remaining 2 teaspoons of peanut oil to pan and saute the bok choy and carrots until tender, about 4 minutes. Serve with rice.

Nutritional analysis per serving

Serving size 4 ounces pork 1 3 cup rice 1 1 2 cups bok choy

Calories 307Total fat 9 gSaturated fat 2 gTrans fat 0 gMonounsaturated fat 4 gCholesterol 56 mgSodium 502 mgTotal carbohydrate 30 gDietary fiber 3 gTotal sugars 12 gProtein 26 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Carbohydrates 1 Protein and dairy 1 Fats 1 Sweets 1/2

Diabetes Meal Plan Choices

Starches 1 Sweets, desserts and other carbohydrates 1 Nonstarchy vegetables 2 Meat and meat substitutes 4 Fats 1

DASH Eating Plan Servings

Grains and grain products 1 Vegetables 2 Meats, poultry and fish 4 Fats and oils 1 Sweets 1 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet May 14, 2016

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Brown sugared pork tenderloin stir fry Mayo Clinic