Stir-Fried Pork & Tofu
Here's a way to get the beneficial isoflavones from soy without completely giving up meat. The lean pork tenderloin in this stir-fry also brings a healthy supply of B vitamins. Serve the stir-fry over brown rice or a barley pilaf. A watercress and slivered Belgian endive salad with a lemon-sesame vinaigrette would make a nice accompaniment.
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons mild molasses
  • 1 pound firm tofu, cut into 16 chunks
  • 1 tablespoon olive oil
  • 3/4 pound pork tenderloin, sliced into 16 pieces
  • 1 tablespoon plus 1-1/2 teaspoons cornstarch
  • 3 cloves garlic, sliced
  • 2 cups fresh or canned pineapple chunks

1. In small bowl, stir together soy sauce and molasses. Add tofu and let stand 30 minutes, turning tofu over midway.

2. In large nonstick skillet, heat oil over medium-high heat. Dredge pork in 1 tablespoon of cornstarch, shaking off excess. Add to skillet and cook 2 minutes per side or until golden brown. Add garlic, and cook 1 minute. Reserving soy mixture, lift tofu out and add to pan along with pineapple, stirring to combine.

3. Whisk ketchup, 3 tablespoons of cold water, and remaining 1-1/2 teaspoons cornstarch into reserved soy mixture. Pour into pan, bring to a boil, and cook, stirring, 1 minute or until sauce is lightly thickened and pork is cooked through.

Nutritional Information
Per serving: 386 calories, 17g total fat, 3g saturated fat, 6g monounsaturated fat, 6.3g polyunsaturated fat, 3.6g dietary fiber, 37g protein, 26g carbohydrate, 50mg cholesterol, 588mg sodium.
Good source of: bromelain, calcium, iron, isoflavones, magnesium, riboflavin, selenium, thiamin, vitamin B6, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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