This recipe has been taken from the Reader’s Digest Diabetes Cookbook (RRP $44.95). To purchase a copy, contact Diabetes Australia on 1300 136 588 . You can also go to www.readersdigest.com.au or email customerservice@au.readersdigest.com.
The simple Asian technique of stir-frying is perfect for preparing meals in a hurry. It is also a great healthy cooking method because it uses just a small amount of oil and cooks vegetables quickly so that most of their beneficial vitamins and minerals are preserved. Serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
2 small pork fillets (about 200 g each), trimmed of all excess fat
250 g medium Chinese egg noodles
1 tbsp canola oil
1 large onion, finely chopped
1 large garlic clove, crushed
1 tbsp five-spice powder
300 g snow peas or sugar snap peas
2 large red capsicums (or 1 red and 1 yellow or orange), deseeded and thinly sliced
1⁄2 cup (125 ml) hot vegetable stock, preferably homemade
Salt and pepper
Fresh coriander leaves to garnish
Method
1. Cut each of the pork fillets across into 5 mm slices, then cut each slice into 5 mm strips. Cover and set aside.
2. Cook the noodles in a saucepan of boiling water for 4 minutes, or cook or soak them according to the packet instructions. Drain well and set aside.
3. While the noodles are cooking, heat a wok or a large heavy-based frying pan until hot. Add the oil and swirl to coat the wok, then add the onion and garlic and stir-fry for 1 minute. Add the five-spice powder and stir-fry for another minute.
4. Add the pork strips to the wok and stir-fry for 3 minutes. Add the snow peas or sugar snap peas and the capsicums and stir-fry for a further 2 minutes. Pour in the stock, stir well and bring to the boil.
5. Add the noodles to the wok and stir and toss for 2–3 minutes or until all the ingredients are well combined. Season to taste and serve immediately, sprinkled with coriander leaves.
Tip: Heating the pan until hot before adding any oil not only helps to prevent ingredients sticking, it also means less oil is needed.
Nutritional Information - Each serving provides: 1770 kj, 42 g protein, 10 g fat (of which 2 g is saturated fat), 6 g fibre, 292 mg sodium. GI estimate low.