Skinny Stir Fry

Have you ever looked at people who are fit and trim and then asked yourself, how do they do it ~ what's their secret? You can try asking them or, you can do what I do: watch and learn.

I find human nature fascinating. I am a people watcher; I observe people and their  behaviors whenever I'm out in public.  Whether I'm at the mall, the supermarket or the gym, I pay attention to, and learn from, others.  Being a people watcher helps me make better choices for myself.

I also believe in cause and effect; you get what you put in.  This is true when it comes to relationships, career and your state of health.  I cannot control my genetics; I was born into a family history of heart disease, stroke and diabetes.  My family history puts me at risk. Most of these risk factors are related to diet. So what's a girl to do; give up and eat fried foods, rationalizing that I can't fight my genetics so I might as well eat whatever I want? Or, better yet, maybe a girl can do a great deal more for herself.........by fighting for a better quality, longer and happier life.

I am a fighter by nature. There's only one way to fight the battle of bad genes..................take control and make better choices. First and foremost, you are what you eat. Thin people have a little secret to staying thin: they think thin; I am a thin thinker. I find ways to burn more calories every day, by not parking in the closest parking space and by taking the stairs over the elevator. I never follow recipes; I tweak them by trimming the fat and upping the fiber.  I've learned that by making meals a little spicier, I amp up the flavor and, according to studies, I rev up my metabolism too ~ win, win.  I don't miss the fat - on my plate, or on my person.

This recipe is so easy and tasty. It's also versatile. You can use chicken, beef or tofu in lieu of pork.   Why order out when you can whip it up at home? Waist not, want not ~ cut calories and your waistline with this tasty, low-fat, skinny recipe.

Skinny Pork Stir Fry  (serves 4)

Ingredients:

1.25 pounds lean center cut pork chops
2 boil-in-bags whole grain brown rice
2 tbs extra virgin olive oil
1/4 cup Soy Vay veri veri teriyaki sauce
2-3 tbs low sodium soy sauce
2 tbs peanut sauce* adds kick & flavor (optional)
1/2 cup fat-free, reduced sodium chicken stock
2 -3 cloves diced garlic (or sub garlic powder)
1 sliced red pepper
1 sliced green pepper
2 stalks of celery, sliced
2 green onions (scallions) chopped (about 1/4 cup - or sub in a little onion powder)
1 teaspoon of Crushed red pepper or to taste* adds kick & flavor (optional)

Marinate First!


Trim the visible fat off the pork chops, cut into slices.  Place in zip-lock bag with teriyaki sauce; store in fridge for at least 15 minutes. The longer you marinate, the more flavorful the meat  (I marinated mine for an hour).

Prep work:  about 15 minutes 


Place large sauce pan (filled 1/2 way with water) on high** do NOT add salt to water!  Add rice pouches to boiling water and cook as directed (drain & leave rice in bags until pork dish is ready)

You'll need a large skillet (or wok) on the stove-top ready for stir-frying, but don't turn on the burner until your prep work is complete.

Slice, dice and chop your veggies.
combine chicken stock, soy sauce & peanut sauce in measuring cup - whisk with a fork until blended (set aside)

Fry away baby! (cook time less then 15 minutes - whenever pork is cooked through)

Heat skillet on stove top, on medium heat
drizzle olive oil in skillet; let oil heat about 2 minutes

Remove pork from the marinade (*don't add the marinade to the skillet - discard whatever is left).

Add pork and veggies to skillet (do not add garlic yet as it tends to burn, easily).
Fry, stirring  frequently with a wooden spoon, until pork turns white and has no visible pink.

Add garlic & continue stirring for approx 1 minute

Immediately add the sauce mixture to skillet and continue stirring (**if you like it spicy, add crushed red pepper now too).
Continue cooking & stirring until meat is white all the way through (cut through a slice of meat; it's done when there is no visible pink).  DO NOT OVER COOK - it's much yummier when the veggies still have a little crunch to them

Remove from heat and serve over brown rice.

There's always ways to trim the fat and calories, without compromising flavor.  There are endless variations to this recipe. Add mushrooms or other veggies.   Make it vegetarian and sub in tofu or black beans. If you're not a fan of Thai food, skip the peanut sauce. This recipe comes out tasty even without the kick.