Archive for Wednesday, May 1, 2002

Asian barbecue stays low-fat

Use one pork tenderloin to make two recipes

May 1, 2002


This recipe for barbecued pork uses pork tenderloin glazed with an Asian-flavored sauce. It will be ready in less than half an hour (plus five minutes' resting time).

The dish was among several offered in a cooking feature in Health magazine's March issue. The feature's theme is that each recipe includes a smart way to make a new dish from the leftovers.

Another plus: This barbecue dish comes with great taste but only about 5.5 grams of fat per serving.

Asian Barbecued Pork

(Preparation 5 minutes, cooking time 23 minutes)

cooking spray

one 1 1/2-pound pork tenderloin, trimmed

1/8 teaspoon salt

2 tablespoons hoisin sauce (see Note)

2 tablespoons ketchup

2 tablespoons low-sodium soy sauce

1 teaspoon chili garlic sauce (such as Lee Kum Kee)

2 garlic cloves, crushed

1 1/2 teaspoons minced peeled fresh ginger

chopped cilantro (optional)

Preheat oven to 425 degrees.

Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Sprinkle pork with salt. Add pork to pan; cook 2 minutes on all sides or until browned. Remove from heat.

Combine hoisin, ketchup, soy sauce, chili garlic sauce, garlic and ginger in a small bowl. Spread hoisin mixture over tenderloin. Insert meat thermometer into thickest portion of tenderloin. Bake for 15 minutes or until thermometer registers 160 degrees. Place pork on a platter; let stand 5 minutes.

Reserve 8 ounces (about 1/3) of tenderloin for Asian Pork Stir-Fry (recipe follows). Cut remaining tenderloin into 1/4-inch-thick slices. Garnish with cilantro if desired.

Makes 4 servings (serving size about 3 ounces tenderloin).

Nutrition information per serving: 175 cal., 5.5 g fat (1.9 g saturated fat), 26 g pro., 3.4 g carbo., 0.2 g fiber, 80 mg chol., 362 mg sodium.

Asian Pork Stir-Fry

(Preparation 25 minutes, cooking time 10 minutes)

8 ounces green beans

2 tablespoons peanut oil

2 cups sliced onion

1 1/2 tablespoons chopped peeled fresh ginger

4 garlic cloves, minced

1 cup red bell pepper, cut into thin strips

1/3 cup cream sherry

1 tablespoon cornstarch

8 ounces reserved Asian Barbecued Pork, sliced into thin strips

1/2 cup fat-free, less-sodium chicken broth

3 tablespoons low-sodium soy sauce

1 teaspoon hoisin sauce

1/4 teaspoon crushed red pepper

2 2/3 cups cooked rice

Trim green bean ends; remove strings. Place beans into a large saucepan of boiling water; cook 3 minutes. Drain and plunge beans into ice water; drain. Set aside.

Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add onions, ginger and garlic; cook 3 minutes or until onions are crisp-tender, stirring frequently. Remove onion mixture from skillet; set aside.

Heat remaining 1 tablespoon oil in pan over medium-high heat. Add peppers; cook 3 minutes or until crisp-tender, stirring frequently.

Combine sherry and cornstarch in a small bowl.

Add green beans, onion mixture, peppers, cornstarch mixture, reserved Asian Barbecued Pork, chicken broth, soy sauce, hoisin sauce and crushed red pepper to pan. Bring to a boil, stirring constantly. Cook 1 minute or until sauce thickens. Serve with rice.

Makes 5 servings (serving size about 1 cup stir-fry and 2/3 cup rice).

Nutrition information per serving: 467 cal., 12.4 g fat (3.1 g saturated fat), 30.9 g pro., 53.4 g carbo., 4.5 g fiber, 75 mg chol., 879 mg sodium.

Note: Hoisin sauce and garlic chili sauce may be found in the Asian-food sections of most large supermarkets.

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