Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Hoisin Orange Pork on Asian Vegetables

Canola oil works well with stir fries because of its high heat tolerance. Get cooking! See the recipe video below.

Hoisin Orange Pork on Asian Vegetables

Ingredients

  • 3/4 lb boneless pork chops, trimmed of fat, cut into very thin strips 350g
  • 1 Tbsp reduced-sodium soy sauce 15 mL
  • 3 Tbsp unsalted, dry-roasted peanuts, finely chopped 45 mL
  • 2 medium carrots, thinly sliced diagonally
  • 2 cups small broccoli florets 500 mL
  • 1 medium onion, cut into 1/4-inch (0.64-cm) wedges
  • 1/4 cup water 60 mL
  • 1 Tbsp (15 mL) plus 1 tsp (5 mL) canola oil, divided 20 mL
  • Sauce:
  • 3 Tbsp hoisin sauce 45 mL
  • 2 Tbsp cider vinegar 30 mL
  • 1 Tbsp sugar 15 mL
  • 2 tsp orange zest 10 mL
  • 1/4 tsp dried red pepper flakes 1 mL

Instructions

  • 1. Place pork strips on dinner plate, spoon 1 Tbsp (15 mL) soy sauce over all and toss to coat well. Let stand 15 minutes in refrigerator.
  • 2. Meanwhile, heat large nonstick skillet over medium-high heat. Add nuts and cook 2-3 minutes or until they begin to brown, stirring frequently. Place on separate plate and set aside.
  • 3. In microwave-safe shallow pan, such as glass pie pan, place carrots, broccoli, onion and water, then cover and microwave on high power 2 minutes or until vegetables are just tender crisp. Drain in colander, shaking off any excess liquid.
  • 4. In small bowl, combine sauce ingredients and set aside. In large nonstick skillet, heat 1 tsp (5 mL) canola oil over medium-high heat. Tilt skillet to coat lightly, add pork and cook 3 minutes or until lightly pink in center and juices run clear, using two utensils to toss easily. Set aside on separate plate.
  • 5. Heat remaining 1 Tbsp canola oil, add vegetables and cook 4 minutes or until tender crisp and beginning to lightly brown on edges. Place vegetables on serving platter. Add pork and any accumulated juices to skillet, cook 30 seconds to heat thoroughly, and place on top of vegetables on serving platter. Add sauce to skillet and cook 20 to 30 seconds to heat, stirring constantly, until reduced slightly. Spoon over pork and sprinkle with nuts. Serve immediately for peak flavors and texture.
  • Tips: Stir-fries cook quickly, so it's critical to have everything prepped before starting to cook. Hoisin sauce is found in the Asian section of major supermarkets.

Yield

4 servings

serving size

about 1 1/4 cups

nutritional analysis

Per Serving

Calories275
Total Fat14 g
Saturated Fat2.9 g
Cholesterol45 mg
Carbohydrates17 g
Fiber3 g
Protein20 g
Sodium370 mg