Healthy Recipes - Spaghetti Squash & Pork Stir-Fry

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Spaghetti Squash & Pork Stir-Fry

Bruce Weinstein & Mark Scarbrough

Here’s an unusual but delicious way to use the delicate strands of spaghetti squash—in an Asian-inspired pork stir-fry. The flavors of toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile sauce cling to the beautiful strands. Serve with jasmine rice.

Servings: 4 servings, about 1 1/2 cups each
Total Time: 1 1/2 hours
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, High Fiber, Low Calorie, High Potassium

Ingredients:

Spaghetti Squash & Pork Stir-Fry
1 3-pound spaghetti squash
1 pound pork tenderloin, trimmed
2 teaspoons toasted sesame oil
5 medium scallions , thinly sliced
2 cloves garlic , minced
1 tablespoon minced fresh ginger
1/2 teaspoon salt
2 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon Asian red chile sauce , such as sriracha, or chile oil

Steps:

1: Preheat oven to 350°F.

2: Cut squash in half. Scoop out and discard seeds. Place each half, cut-side down, on a baking sheet. Bake until the squash is tender, about 1 hour. Let cool for 10 minutes then shred the flesh with a fork into a bowl. Discard the shell.

3: Slice pork into thin rounds; cut each round into matchsticks.

4: Heat a large wok over medium-high heat. Swirl in oil, then add scallions, garlic, ginger and salt; cook, stirring, until fragrant, 30 seconds. Add the pork; cook, stirring constantly, until just cooked through, 2 to 3 minutes. Add the squash threads and cook, stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce (or chile oil); cook, stirring constantly, until aromatic, about 30 seconds.

Nutrition: (Per serving)

Calories - 236
Carbohydrates - 22
Fat - 6
Saturated Fat - 1
Monounsaturated Fat - 2
Protein - 27
Cholesterol - 74
Dietary Fiber - 5
Potassium - 878
Sodium - 707
Nutrition Bonus - Vitamin C (25 daily value), Potassium (24 dv), Iron (17 dv)

Prepare the squash (Steps 1 & 2), cover and refrigerate for up to 2 days.

Related Links:

• Southwestern Stuffed Acorn Squash
• More Healthy Winter Squash and Pumpkin Recipes and Cooking Tips

EatingWell

This news arrived on: 10/06/2009

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