Recipes courtesy Foodland Ontario
Asian Pork and VEgetables
Celebrate Chinese New Year with this stir-fry that scores big on flavour and simplicity. Serve in bowls over your favourite noodles or rice and don’t forget the chopsticks.
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Serves 4
1/3 cup (75 mL) sodium-reduced chicken broth
3 tbsp (45 mL) oyster sauce
2 tbsp (25 mL) soy sauce
1 tbsp (15 mL) cornstarch
1-1/2 tsp (7 mL) Asian chili garlic sauce
4 tsp (20 mL) canola oil
12 oz (375 g) Ontario Pork Tenderloin, cut into strips
3 cloves garlic, minced
1 Ontario Onion, halved and thinly sliced
2 tsp (10 mL) minced gingerroot
3 Ontario Carrots, thinly sliced diagonally
2 cups (500 mL) thinly sliced Ontario Green Cabbage
2 cups (500 mL) quartered Ontario Mushrooms
2 cups (500 mL) Ontario Bean Sprouts
2 green onions, thinly sliced diagonally (optional)
In bowl, combine broth, oyster sauce, soy sauce, cornstarch and chili garlic sauce; set aside.
In large deep nonstick skillet, heat 2 tsp (10 mL) of the oil over medium-high heat; stir-fry pork for 2 minutes or until browned but still pink inside. Transfer to plate.
Add remaining oil to pan; stir-fry garlic, onion and ginger for 1 minute. Add carrots, cabbage, mushrooms and 2 tbsp (25 mL) water; cover and cook for 3 minutes or until tender-crisp, stirring halfway through. Return pork and any accumulated juices and bean sprouts to skillet. Stir sauce mixture and add to skillet; stir-fry until boiling and slightly thickened, about 2 minutes. Sprinkle with green onions, if using.
Nutritional Information:
1 Serving:
PROTEIN: 26 grams
FAT: 10 grams
CARBOHYDRATE:20 grams
CALORIES: 274
FIBRE: 4 grams
SODIUM: 875 mg
Honey Garlic Ribs
Serve these succulent, sweet honey glazed ribs with rice and a tangy coleslaw.
Preparation Time: 15 minutes
Cooking Time: 2 minutes
Baking Time: 2 hours
Serves 4
10 cloves garlic, minced
1/2 tsp (2 mL) each salt and pepper
2 racks Ontario Pork Back Ribs (about 1-1/2 lb/750 g each)
3/4 cup (175 mL) Ontario Honey
1/3 cup (75 mL) Ontario Apple Cider or Apple Juice
1/4 cup (50 mL) sodium-reduced soy sauce
2 tbsp (25 mL) rice vinegar
2 tsp (10 mL) each minced fresh gingerroot and cornstarch
In small bowl, combine 4 cloves of the garlic, salt and pepper. Insert fork, into centre of underside of ribs; lift membrane, peel off and discard. Rub garlic mixture over meat. Cut racks into 3 rib sections. Place ribs, meaty side up, in roasting pan. Add 1 cup (250 mL) hot water to roasting pan. Cover with foil and bake in 325°F (160°C) oven for 1-1/2 hours or until meat is easily pierced with sharp knife and beginning to pull away from bones.
In small saucepan, whisk together remaining garlic, honey, cider, soy sauce, vinegar, ginger and cornstarch. Bring to boil over medium-high heat; boil for 1 minute.
Drain liquid from roasting pan. Pour sauce over ribs, turn ribs to coat with sauce. Bake uncovered, for 30 minutes, turning and basting ribs with sauce every 10 minutes until glazed. Transfer ribs to serving platter. Pour sauce from pan over top.
Nutritional Information:
1 Serving
PROTEIN: 39 grams
FAT: 49 grams
CARBOHYDRATE: 50 grams
CALORIES: 790
FIBRE: 0 grams
SODIUM: 890 mg
