Twice-Cooked Pork Stir-Fry


Makes 4 servings


6 ounces boneless pork tenderloin
1 tablespoon vegetable oil
1/2 cup sliced onion
1 clove garlic, minced
2 cups shredded cabbage
1 cup julienned carrots
3/4 cup thinly sliced red bell pepper
1 cup sliced mushrooms
1 teaspoon dried basil
1/4 teaspoon salt
1/8 to 1/4 teaspoon black pepper
1/2 cup fat-free reduced-sodium chicken broth*
2 teaspoons cornstarch
4 cups cooked brown rice

*To defat chicken broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.


  1. Place pork on microwavable plate; cover and microwave on MEDIUM-HIGH (70%) 5 to 7 minutes or until pork is just slightly pink in center. Let cool; cut into thin strips.
  2. Heat oil in large skillet or wok over medium-high heat. Stir-fry onion and garlic 2 to 3 minutes or until onion is translucent. Add cabbage, carrots, bell pepper, mushrooms, pork, basil, salt and black pepper; stir-fry about 5 minutes or until vegetables are crisp-tender.
  3. Combine chicken broth and cornstarch in small cup until smooth. Add to skillet; cook and stir about 1 minute or until mixture is slightly thickened. Serve over rice.

Nutritional Information

Calories 349
Calories from Fat 18 %
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 30 mg
Carbohydrate 56 g
Fiber 6 g
Protein 16 g
Sodium 188 mg

Dietary Exchange

Starch 3
Vegetable 2
Meat 1
Fat 1/2

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