Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles.

4 servings, about 1 cup each II Active Time: 30 minutes II Total Time: 30 minutes

Ingredients:

  • 1 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons molasses, preferably blackstrap
  • 1/4 teaspoon freshly ground pepper
  • 5 teaspoons cornstarch
  • 2 tablespoons canola oil, divided
  • 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
  • 1 medium onion, slivered
  • 1 medium red bell pepper, thinly sliced
  • 3 cups mung bean sprouts (see Note)
  • 1 tablespoon minced fresh ginger

Preparation:

  1. Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
  3. Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Nutrition:

Per serving: 280 Calories; 10 g Fat; 1 g Sat; 5 g Mono; 74 mg Cholesterol; 21 g Carbohydrates; 28 g Protein; 3 g Fiber; 504 mg Sodium; 957 mg Potassium; 1 1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat

Tips & Notes

  • Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.

From the magazine EatingWell: March/April 2010

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