Eat– for Good Health

Even with just the two of us, empty-nesters, our schedules this fall overlap our regular dinner time of 6 p.m.  Dear Heart needs to eat dinner at five because he plays tennis on three week day evenings and Saturday morning.   In a couple of weeks I’m taking an 8-week class (Cultural Geography, something I want to know more about) that starts at four and ends after six.   I need to make food that can easily be zapped.   Voila, Teriyaki Pork Stir-Fry!

Ingredients– 4 servings at 220 calories each without the addition of rice

1 Tbsp sunflower or sesame oil

1 lb port tenderloin, trimmed of visible fat and cut into 1 x 1/4-inch strips

1/4 lb fresh shitake mushrooms, stems removed and sliced

1 red bell pepper, seeded and cut into thin strips

1 Tbsp grated peeled fresh ginger

1 clove garlic, minced

1/4 lb snow peas, fresh if possible and trimmed

1/4 cup reduced-solium chicken broth

3 Tbsp reduced sodium teriyaki sauce

1 tsp grated orange zest

Make brown rice according to package directions in the quanty needed.  (These days since I don’t want to gain any weight back, I stop at 1/2 cup cooked rice.) Heat a large nonstick skillet of wok over medium-high heat.  With a paper towel, swirl oil to coat pan, and then add pork.  Stir fry until browned and then remove.  Add mushrooms until they are softened, followed by other vegetables and seasonings. Add broth, teriyaki sauce, orange zest and cook until sauce thickens.  Vegetables should be crisp-tender.

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