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Ингредиенты
- 4 ounce green beans trimmed
- 4 ounce lowfat chow mein noodles (egg free) see variations
- 2 Tbsp. black bean garlic sauce such as Lee Kum Kee
- 1 Tbsp. mirin
- 2 tsp cornstarch
- 2 Tbsp. defatted chicken broth cooking spray
- 3 Tbsp. defatted chicken broth
- 2 tsp chopped fresh ginger
- 10 ounce lean pork tenderloin 1-in long thin strips
- 2 x scallions with greens 1-in long thin strips
- 1/2 sm red bell pepper 1-in long thin strips
Инструкции
- BEANS and PASTA: Bring a pot of water to the boil. Add in the green beans and boil for 3 to 4 min or possibly till beans are tender but hard. Remove from the pan and plunge beans into bowl of ice water for 30 second to stop the cooking process. Drain and pat dry. Cut into 1-inch pcs. Set aside.
- Return the water in the pot to a boil and cook chow mein noodles for 3 to 4 min or possibly till cooked but hard. Drain. Rinse in cool water to stop the cooking. Drain well. Cut pasta into 1-inch lengths.
- SAUCE: Meanwhile, combine the ingredients for the sauce in a small bowl or possibly measuring c.. Set aside.
- STIR FRY: Coat a wok or possibly large no-stick skillet with cooking spray. Add in chicken broth and hot over medium heat. Add in the garlic and ginger and cook over medium-high heat for 1 minute. Add in the pork and stir fry for 2 to 3 min, or possibly till the pork is no longer pink. Add in the scallions, pepper, and green beans: Stir-fry for 30 second or possibly till the vegetables are heated. Add in the noodles and stir to combine. Make a well in the center of the pan (or possibly tilt pan). Stir the sauce till the cornstarch is dissolved. Add in to the pan and cook for 1 minute, or possibly till the sauce thickens. Use water to thin the sauce, if necessary. Stir to distribute the sauce. Serve at once.
- VARIATION: Substitute cellophane noodles for the chow mein. Reconstitute in warm water for 20 min; drain, and cut. Or possibly omit the noodle. Serve this dish with rice. Substitute chicken for the pork.
- Description: "Cut everything to the same length."
- NOTES : Black bean sauce is one of our favorites. It's good with pork, chicken and vegetable stir-fry. Tip: Get everything ready to go and the table set. Stir fry is fast. Tip: To make the pork easier to thinly slice, refrigeratethe pork in the freezer for about 20 min. CAUTION: high sodium. EACH 438 cals, 14% cff, 7g fat, 6g
- Very good taste. 2 level Tbsp. of the black bean sauce were about right didn't overpower everything.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 289g | |
| Recipe makes 2 servings | |
| Calories 549 | |
| Calories from Fat 177 | 32% |
| Total Fat 20.88g | 26% |
| Saturated Fat 3.48g | 14% |
| Trans Fat 0.03g | |
| Cholesterol 88mg | 29% |
| Sodium 327mg | 14% |
| Potassium 897mg | 26% |
| Total Carbs 51.34g | 14% |
| Dietary Fiber 8.3g | 28% |
| Sugars 1.15g | 1% |
| Protein 37.45g | 60% |
