Jamaican Pork And Mango Stir-Fry Recipe - Cooking Index
1 | Pork tenderloin - (abt 16 oz) | |
2 tablespoons | 30ml | Olive oil |
1 tablespoon | 15ml | Caribbean jerk seasoning blend |
1 tablespoon | 15ml | Mango - peeled, chopped (medium) |
= (or 1/2 [26-oz] jar mango slices in | ||
Light syrup, chopped) | ||
1 | Red bell pepper - chopped | |
2/3 cup | 157ml | Orange juice |
2 teaspoons | 10ml | Cornstarch |
1/2 teaspoon | 2.5ml | Jalapeño pepper sauce |
= (or 1/4 tspn red pepper sauce) | ||
1/4 cup | 15g / 0.5oz | Sliced green onions |
Trim Fat from pork and cut into thin strips.
Heat oil in large skillet or wok over medium-high heat until hot. Add pork and seasoning blend; stir-fry 2 minutes. Add mango and bell pepper; stir-fry 2 minutes or just until pork is no longer pink.
Blend orange juice, cornstarch and pepper sauce until smooth; add to skillet. Cook and stir 2 minutes or until sauce is clear and thickened. Stir in green onions.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Meat, 1 Fruit, 1/2 Fat.
Nutrition Facts: Calories 264; Calories from Fat 38%; Total Fat 11g; Saturated Fat 2g; Protein 24g; Carbohydrates 17g; Cholesterol 66mg; Sodium 349mg; Dietary Fiber 1g.
Serving Suggestion: Create an easy island side salad by adding canned pineapple tidbits and raisins to prepared coleslaw.
Tip: Look for firm but not hard mangoes with a yellow or red blush. Underripe fruit can be ripened in a paper bag for 1 to 3 days. Ripe mangoes have a sweet, fruity aroma.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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