Health & Fit Diabetes Quick Fix: Five spice-pork and rice stir-fry

13:15  25 may  2020
13:15  25 may  2020 Source:   msn.com

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This pork noodle stir - fry is ready in just 20 minutes – quicker than a delivery! Using Chinese five - spice means you don’t have to juggle lots of spices as this adds Heat half the oil in the wok and add the pork . Stir - fry for 3 mins or until cooked through and golden all over. Transfer to a plate.

Get a quick fix of pork belly with this stir fry , which makes use of a classic Chinese seasoning, five - spice . Check out the recipe on our website

Five-spice powder is the base for this sauce that glazes the meat and vegetables with an aromatic and exotic flavor. It is a blend of many spices, usually, star anise, cinnamon, cloves, fennel seed and Szechwan peppercorns. It can be found in the spice section of the supermarket. You only need a little for this recipe, but I like to keep it on hand to sprinkle on cooked vegetables, over rice or in salad dressings to create unusual flavors.

a piece of cake sitting on top of rice: Five spice-pork and rice stir-fry. © Dreamstime/Dreamstime/TNS Five spice-pork and rice stir-fry.

Chinese recipes need a few extra minutes to assemble the ingredients, but take only a few minutes to cook. This stir-fry dinner is ready in less than 10 minutes.

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1 tablespoon oil, 3 eggs, lightly beaten, 1 (14. 5 ounce) can chicken broth, 1 (16 ounce) package frozen stir - fry vegetables, thawed, 2 tablespoons soy sauce, 2 cups minute® white rice , uncooked. Heat oil in large skillet on medium heat. Add eggs; cook until set, stirring occasionally.

Stir - fry the tofu for about 3 minutes until slightly crisp. Remove from pan and set aside. Serve this vegetable five spice stir - fry with white rice . We've been making some version of this vegetable five - spice tofu stir - fry for dinner regularly for as long as we can remember.

Helpful Hints:

· Sliced fresh onions can be found in the produce section of the supermarket.

· Diced fresh bell peppers can be found in the produce section of the supermarket.

· Minced garlic can be found in jars in the produce or condiment sections of the supermarket.

Boneless loin pork chops can be used instead of pork tenderloin.

White vinegar diluted with a little water can be used instead of rice vinegar.

Your wok or skillet should be very hot so the meat and vegetables will be crisp, not steamed.


Make rice.

Assemble ingredients.

Complete dish.


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This five spice tofu & shredded pork is a restaurant-style dish that you can make at home. Just grab a few simple ingredients from your local Asian grocery! What I usually do with this stir - fry is cook each ingredient separately, then stir fry them together at the end–especially the pork and the five spice

1 1/2 cups uncooked long-grain rice , 1 tablespoon vegetable oil, 1 (16 ounce) package frozen broccoli florets, thawed, 3 green onions, diced, 2 eggs, beaten, 2 tablespoons soy sauce, 1/2 teaspoon salt, 1/4 teaspoon ground black pepper. In a saucepan, bring 3 cups water to a boil. Stir in rice .

Recipe by Linda Gassenheimer

1 package microwaveable brown rice (to make 1 1/2-cups cooked)

Salt and freshly ground black pepper

1/4 cup, fat-free, low-salt chicken broth

2 tablespoons rice vinegar

1 teaspoon Chinese five-spice powder

2 teaspoons minced garlic

1 tablespoon low-sodium soy sauce

1 tablespoon canola oil

3/4 pound pork tenderloin, cut into 1/2-inch cubes or stir-fry pork

1 cup fresh sliced onion

1 cup fresh diced bell peppers

1 tablespoon flour

2 tablespoons slivered almonds

Cook brown rice in the microwave according to package instructions. Remove and measure 1 1/2- cups cooked rice. Save remaining rice for another meal. Add salt and pepper to taste and set aside. Mix chicken broth, rice vinegar, Chinese five-spice powder, garlic and soy sauce together. Set aside. Heat oil in a wok or nonstick skillet over high heat. Add pork and onion and stir-fry 2 minutes. Add bell pepper and continue to stir-fry 1 minute. Sprinkle flour over ingredients and toss. Add sauce to wok and toss 2 minutes. Remove to a bowl. Add rice to wok and toss 1 minute. Divide rice between 2 dinner plates and spoon pork and sauce over rice.

Creamy vegetable pan with rice

 Creamy vegetable pan with rice © Provided by SevenCooks Quick info: Vegetarian 467 kcal Simple 30 minutes Little ingredients, but a lot of taste. There are plenty of vegetables and high-fiber rice on a plate. Rounded off with a dollop of crème fraîche, you can conjure up a great family dish quickly and easily. Quantity for 4 servings Adjust the amount personally For the vegetable pan2 Carrots280 g Maize450 g Frozen Beans1 Onion200 ml Vegetable Broth150 g Crème fraîche1 tbsp Oil Pepper0.5 teaspoons SaltAlso250 g rice Preparat

3 tbsp vegetable oil, 350g pork fillet (tenderloin), cut into thick strips, 1 tsp paprika, 1 tsp ground cumin, 225ml chicken stock, 100g frozen pea, 1 rounded tbsp greek yogurt, handful coriander, roughly chopped. Heat 1 tbsp of the oil in a wok or large frying pan until very hot.

400g can black beans, drained and rinsed, 85g dark brown soft sugar, 3 garlic cloves, 2 tbsp soy sauce, 2 tbsp honey, 1 tsp chinese five - spice powder, 2 tbsp rice vinegar, 1 tbsp smooth peanut butter, 1 red chilli, chopped (deseeded if you don ’t like it too hot), 400g pork loin fillet

Sprinkle almonds on top.

Yield 2 servings

Per serving: Calories 597, Calories from Fat 190, Total Fat 21.1 g, Saturated Fat 3.2 g, Monounsaturated fat 10.6 g, Cholesterol 120 mg, Sodium 456 mg, Carbohydrate 48.4 g, Dietary Fiber 5.9 g, Sugars 6.2 g, Protein 46.7g

Exchanges: 2 1/2 starch, 1 vegetable, 6 lean meat, 2 fat

Shopping List

To buy: 3/4 pound pork tenderloin, 1 package microwaveable brown rice, 1 bottle rice vinegar, 1 bottle Chinese five-spice powder, 1 bottle low-sodium soy sauce, 1 package slivered almonds, 1 container fresh sliced onion, 1 container fresh diced bell peppers

Staples: Canola oil, Flour, Fat-free, low-salt chicken broth, Minced garlic, Salt, Black peppercorns


(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org


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Distributed by Tribune Content Agency, LLC.

How to Stretch Meat Recipes .
Here’s how dietitians stretch their meat to make plant-forward and delicious meals."During this COVID-19 pandemic, there will be a short-term reduction in the processing of meat and poultry due to the shut down and reconfiguration of these packing plants in order to appropriately protect workers," claims Marianne Smith Edge, registered dietitian and founder of the AgriNutrition Edge, which works with food and agriculture companies. Unfortunately, this meat shortage is likely going to cause the price per pound of meat and chicken to rise at a time when the consumer's food budget may be tighter due to less income coming into the home.

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