Wok this Way!

A request came in this weekend to my Facebook page (Carol Bowen Ball) for a Chinese recipe and here is my offering.

 

It ‘s a wonderfully light and crunchy pork stir-fry with Chinese vegetables that could be served with noodles if liked. The secret to getting the Chinese flavour in this dish is to use a low-fat cooking spray that has been specially developed for wok type cooking. The Stir-Fry Frylight one that I used for this recipe has been infused with the flavours of soy sauce, sesame, ginger and garlic. ENJOY!

 

STIR-FRIED PORK WITH CHINESE VEGETABLES

 

Ingredients

Metric/US

200g/7oz lean pork, thinly sliced

Frylight Stir Fry low-fat oil spray

1 small onion, thinly sliced

1 small red pepper/capsicum, seeded and sliced

100g/4oz Chinese vegetable mix or Chinese cabbage, shredded

100g/4oz beansprouts

salt and freshly ground black pepper

 

Method

1.  Place the pork in a bowl and spray liberally with the low-fat spray turning to coat evenly.

2.  Spritz a wok or large frying pan with the low-fat spray, heat then add the onion and cook for 2 minutes.

3.  Increase the heat, add the pork and stir-fry for 3-4 minutes until beginning to brown.

4.  Add the pepper with a little more low-fat spray and cook for 1 minute. Add the mixed vegetables with a little more low-fat spray and stir-fry for 2 minutes, until the pork and vegetables are cooked. Serve at once with rice or noodles if liked.

 

SERVES 2

WLS PORTION:  1/2

 

Calories per portion:  200

Protein: 25g

Carbohydrate:  10.5g

Fat:  5g

 

Image courtesy of Frylight