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  • The Low Fat Chick 7:35 am on October 8, 2011 Permalink | Reply
    Tags: , pork loin, rice, sour, sweet   

    Sweet and Sour Pork 

    I must have been Chinese in a former life. I say this because I love Chinese food. It is my goal to get to China someday. I have been abroad quite a few times but never to Asia. I will get there and when I do, I will sample every piece of food insight. Anyway, I often try to find ways to eat my favorite Chinese foods without all the extra oily and breaded restaurant calories. This dish is perfect for my needs and I think you will like it too.

    Normally, I have to alter recipes to make them low fat, well this recipe came from a fabulous book I received as a birthday gift and there was not much to change. I used peanut oil for greater flavor, added shredded carrots for more nutrition and color, and used a larger can of pineapple, as I love the natural sweetness.


    1 lb lean pork tenderloin, trimmed and cut into 1/2 inch pieces
    2 Tbs cornstarch
    2 Tbs reduced-sodium soy sauce
    1/4 cup organic ketchup
    3 Tbs cider vinegar
    3 Tbs sugar
    15.5 oz 1 can pineapple chunks in juice, drained and juice reserved
    5 tsp peanut oil
    4 tsp grated ginger
    2 cloves garlic, minced
    1 small red bell pepper, chopped
    1 small green bell pepper, chopped
    1 medium onion, chopped
    1 carrot, peeled into ribbons
    2 cups hot cooked brown or white rice


    Combine the pork, 1 tablespoon cornstarch, and 1 tablespoon soy sauce in a large bowl. Toss well.

    Combine the ketchup, vinegar, sugar, reserved pineapple juice, the remaining 1 tablespoon cornstarch, and the remaining tablespoon soy sauce in a small bowl.

    Heat the oil in a large non-stick skillet over medium-high heat. Add the pork and cook, stirring often, until the pink is almost gone, about 3 to 4 minutes. Add the ginger and garlic. Stir until fragrant, about 30 seconds.

    Stir in the bell peppers, onion, carrot, and pineapple. Cook until crisp tender, 4 to 5 minutes. Stir in the ketchup mixture. Bring to a boil and cook until slightly thickened, about 1 minute. Serve over rice.

    Servings: 4
    Serving size: 1/4 of a recipe (17 ounces).
    Calories 451.66

    You can use regular ketchup, but we prefer organic ketchup because it has natural sugar and does not contain high fructose corn syrup.
    Use a potato peeler to shred into thin ribbons.


    Original Author: Liz Vaccariello
    Original Source: 400 Calorie Fix

  • The Low Fat Chick 1:47 am on July 27, 2010 Permalink | Reply
    Tags: lime, rice, ,   

    Roasted Pepper and Lime Shrimp 

    Yesterday I ate too much food at my sister’s barbeque. I had such a great time with my family that before I knew it I consumed too much yummy, grilled food. So, today I am all about eating something lighter. Seafood always comes to mind when thinking about eating lighter.  The easiest seafood to prepare is shrimp, so I decided to make a shrimp and rice dish highlighted with tangy fresh lime juice balanced with roasted peppers. The mild hint of spice really hit the spot.


    3 medium serrano chilies
    4 medium cloves garlic
    1 tablespoon paprika
    1/4 cup freshly squeezed lime juice
    1 tablespoon red wine vinegar
    1/3 cup olive oil
    1 1/2 pounds uncooked, deveined, and peeled shrimp
    1 teaspoon sea salt
    1/3 cup chopped fresh parsley
    1 teaspoon chili pepper flakes
    Cooked Brown rice

    • Heat oven to 500°F.
    • Place chilies on a baking sheet and roast on the oven top rack until blackened and soft, about 10 to 15 minutes. Trim chilies and remove seeds.
    • Combine chilies, garlic, paprika, lime juice, and vinegar in a blender and blend until smooth and combined for 1 minute. Add olive oil and blend until thoroughly incorporated and marinade thickens slightly.
    • Combine marinade and shrimp in a medium nonreactive bowl and toss to coat. Let marinate for 20 minutes in the refrigerator.
    • Heat a large skillet over medium-high heat. When heated, add shrimp and marinade. Cook until white for about 2 to 5 minutes, while stirring occasionally.
    • Remove from heat.  Add parsley, salt, and pepper flakes. Stir.
    • Serve shrimp and sauce over cooked brown rice. 

    Servings:  4 servings
    Calories: About 300 per serving.

    Original recipe cited from Foodnetwork.com, Aida Mollenkamp.

  • The Low Fat Chick 4:10 pm on June 26, 2010 Permalink | Reply
    Tags: , rice,   

    Egg and Shrimp Fried Rice 

    I love Chinese food but it can get very unhealthy when eating takeout. This version of egg and shrimp fried rice is very healthy with less oil and wheat rice. You can make it with Jasmine rice as well, but I prefer wheat. It makes a lot so share with the family. It also makes fabulous leftovers, as I took it to work for lunch.  Cooking with a wok is so easy, quick, convenient, and healthy because you use a small amount of oil.


    2 tablespoons peanut oil
    3 eggs, beaten
    14 ounces cooked whole wheat rice
    3 ripe tomatoes, sliced
    3 tablespoons light soy sauce
    1 tablespoon toasted sesame oil
    2 tablespoons red pepper flakes
    1 cup chopped green onions


    • Heat a wok over a high heat and add 1 tablespoon peanut oil. Add the eggs and scramble for a few minutes, then remove from the wok, and set side. Wipe down the wok.
    • Reheat the wok and add the remaining peanut oil. Add the rice, and stir well to break up the grains. Then, add the tomatoes, and stir-fry for a few minutes.
    • Return the eggs to the wok, and season with the soy sauce, sesame oil, and white pepper, to taste. Add the spring onions, and mix well. Serve immediately.

    Servings:  About 12 servings.
    Calories: About 400 per serving (two cups)

    Original recipe cited from Cookingchanneltv.com, Ching-He Huang.

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