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Sweet and Sour Pork Fried Rice

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Sweet and Sour Pork Fried Rice

Treat your taste buds to this tempting Asian dish bathed in a traditional Chinese flavor combo. The secret to delicious fried rice is making the rice and refrigerating it a day ahead. This allows the rice grains to firm up, decreasing the chances of the fried rice turning out mushy.

Ingredients

Servings   4   Serving Size   1 1/2 cups

Marinade Ingredients

  • 1 tablespoon soy sauce (lowest sodium available)
  • 1 tablespoon plain rice vinegar OR
  • 1 tablespoon dry sherry
  • 1 teaspoon cornstarch

******************************

  • 1 pound pork tenderloin, all visible fat discarded, cut into 3/4-inch cubes

Sauce Ingredients

  • 1/2 cup fat-free, low-sodium chicken broth
  • 1/2 cup all-fruit apricot spread
  • 2 tablespoons plain rice vinegar OR
  • 2 tablespoons white wine vinegar
  • 1 tablespoon soy sauce (lowest sodium available)

******************************

  • Cooking spray
  • 2 large eggs, lightly beaten with a fork
  • 1 teaspoon canola or corn oil
  • 2 to 3 teaspoons crushed red pepper flakes
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 medium carrot, diced
  • 3 cups cooked brown rice (cold preferred)
  • 1 8-ounce can pineapple chunks in their own juice, drained
  • 1 cup frozen green peas, thawed
  • 4 medium green onions, sliced

Directions

Tip: Click on step to mark as complete.

  1. In a large glass dish, whisk together the marinade ingredients. Add the pork, turning to coat. Cover and refrigerate for 10 minutes to 8 hours, turning occasionally.
  2. Meanwhile, in a small bowl, whisk together the sauce ingredients. Set aside.
  3. When the pork is done marinating, heat a wok or large skillet over medium-high heat. Remove from the heat and lightly spray with cooking spray (being careful not to spray near a gas flame). Cook the eggs for 1 to 2 minutes, stirring frequently, until scrambled. Break up into pieces. Transfer to a plate.
  4. Carefully wipe the wok with paper towels. Heat the oil over high heat, swirling to coat the bottom. Cook the pork with the marinade and the red pepper flakes for 5 minutes, or until the pork is no longer pink on the outside and tender, stirring frequently. Cook the bell pepper and carrots for 2 to 3 minutes, or until tender-crisp, stirring frequently.
  5. Stir in the rice, pineapple, peas, green onions, reserved broth mixture and reserved egg pieces. Reduce the heat to medium. Cook for 3 to 5 minutes, or until the mixture is warmed through, stirring occasionally to break up the rice.

Nutrition Facts

Sweet and Sour Pork Fried Rice

CaloriesCalories

490 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

6g Per Serving

Nutrition Facts

Calories 490
Total Fat 8.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.0 g
Cholesterol 153 mg
Sodium 355 mg
Total Carbohydrate 71 g
Dietary Fiber 6 g
Sugars 28 g
Added Sugars 0 g
Protein 31 g

Dietary Exchanges
3 starch, 2 fruit, 3 lean meat

 

Treat your taste buds to this tempting Asian dish bathed in a traditional Chinese flavor combo. The secret to delicious fried rice is making the rice and refrigerating it a day ahead. This allows the rice grains to firm up, decreasing the chances of the fried rice turning out mushy.

Nutrition Facts

Sweet and Sour Pork Fried Rice

CaloriesCalories

490 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

6g Per Serving
×
Calories 490
Total Fat 8.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.0 g
Cholesterol 153 mg
Sodium 355 mg
Total Carbohydrate 71 g
Dietary Fiber 6 g
Sugars 28 g
Added Sugars 0 g
Protein 31 g

Dietary Exchanges
3 starch, 2 fruit, 3 lean meat

Ingredients

Servings   4   Serving Size   1 1/2 cups

Marinade Ingredients

  • 1 tablespoon soy sauce (lowest sodium available)
  • 1 tablespoon plain rice vinegar OR
  • 1 tablespoon dry sherry
  • 1 teaspoon cornstarch

******************************

  • 1 pound pork tenderloin, all visible fat discarded, cut into 3/4-inch cubes

Sauce Ingredients

  • 1/2 cup fat-free, low-sodium chicken broth
  • 1/2 cup all-fruit apricot spread
  • 2 tablespoons plain rice vinegar OR
  • 2 tablespoons white wine vinegar
  • 1 tablespoon soy sauce (lowest sodium available)

******************************

  • Cooking spray
  • 2 large eggs, lightly beaten with a fork
  • 1 teaspoon canola or corn oil
  • 2 to 3 teaspoons crushed red pepper flakes
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 medium carrot, diced
  • 3 cups cooked brown rice (cold preferred)
  • 1 8-ounce can pineapple chunks in their own juice, drained
  • 1 cup frozen green peas, thawed
  • 4 medium green onions, sliced

Directions

Tip: Click on step to mark as complete.

  1. In a large glass dish, whisk together the marinade ingredients. Add the pork, turning to coat. Cover and refrigerate for 10 minutes to 8 hours, turning occasionally.
  2. Meanwhile, in a small bowl, whisk together the sauce ingredients. Set aside.
  3. When the pork is done marinating, heat a wok or large skillet over medium-high heat. Remove from the heat and lightly spray with cooking spray (being careful not to spray near a gas flame). Cook the eggs for 1 to 2 minutes, stirring frequently, until scrambled. Break up into pieces. Transfer to a plate.
  4. Carefully wipe the wok with paper towels. Heat the oil over high heat, swirling to coat the bottom. Cook the pork with the marinade and the red pepper flakes for 5 minutes, or until the pork is no longer pink on the outside and tender, stirring frequently. Cook the bell pepper and carrots for 2 to 3 minutes, or until tender-crisp, stirring frequently.
  5. Stir in the rice, pineapple, peas, green onions, reserved broth mixture and reserved egg pieces. Reduce the heat to medium. Cook for 3 to 5 minutes, or until the mixture is warmed through, stirring occasionally to break up the rice.

 

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