Pork stir fry

Pork Stir Fry

There are several recipes for pork meat and vegetables but this time let us unravel a very special home-made recipe for pork stir fry.  Eating well and getting healthy diet is the secret to good health and trimmed bodies.  Most of us are now very particular won what we eat careful getting ill with diabetes, obesity and heart diseases.  The TANGELO PORK STIR FRY recipe here is designed to provide a healthy diet based from the Healthy Heart Cookbook that is commonly recommended to heart patients.  This can also become a daily habit for everyone to prevent lifestyle illnesses such as the heart disease, known to be a disturbing killer in medical science today. 

This pork and pepper stir fry uses strips of tangelo zest and the bright tangelo juice that offers a little sunshine on a cold midwinter night.  Tangelos are crossbreeds of tangerines and pummelos (or grapefruit) that are often referred to as Minneolas or Honeybells.   Some feedback expressed on this recipe says; that this could have used a little bit of salt, and looks forward on the leftovers to see if the flavors have melded some more.  Well let us find out our selves.  The original recipe makes 4 servings (about 1 ¼ cups each), preparation time is a total of 45 minutes.

INGREDIENTS:

• 2 tangelos, such as Minneolas or Honeybells
• 3 teaspoon of sesame oil (toasted), divided
• 1 pound pork tenderloin, trimmed and cut into thin strips
• 2 medium shallots, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons minced fresh ginger
• ½ teaspoon crushed red pepper
• 2 red bell peppers, thinly sliced
• 2 stalks celery, thinly sliced
• 2 tablespoons of soy sauce, the reduced-sodium is preferred
• 1 tablespoon rice vinegar
• 2 teaspoons cornstarch

PROCEDURE:

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• Using a vegetable peeler, remove the zest from tangelos, carefully cutting them in long strips.  Then cut the strips lengthwise at very thin pieces.  Then cut the tangelos into halves, and squeeze the juice from them to get at least ½ cup.Heat a large skillet or a wok at your western stove at medium high heat.  Pour in 2 teaspoons of oil, swirl to coat and then add the pork and cook them stirring until just cooked through enough, for approximately about 2 to 3 minutes only.  Transfer the pork to a clean plate and set aside.
• Add the remaining 1 teaspoon of oil to the pan along with the shallots, garlic, ginger, crushed red pepper and the tangelo zest.  Continue cooking, stirring for another 1 minute.  Then add the bell peppers and celery and continue to cook, stirring constantly until they are tender crisp, for about 2 minutes.  At this point fragrance is already on the air.  Stir in the tangelo juice and soy sauce then bring to a simmer.  Cook for another 1 minute more.   
• Whisk in the vinegar and cornstarch in a small bowl then pour it into the pan along with the pork and its juices.  Continue stir frying until the sauce starts to bubble while it thickens and the pork is cooked through for another 1 minute more.   
• Serve while it is hot.  Great with steam cooked rice.

NUTRITIONAL VALUE:

Per serving: 222 calories; 6 g fat (1 g sat, 2 g mono); 74 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 346 mg sodium; 665 potassium.

NUTRITIONAL BONUS:

Vitamin c (220% daily value), Selenium (56% DV), Vitamin A (40% dv), Potassium (16% dv), Zinc (15% dv).

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