Diabetes Quick Fix: Mu Shu Pork Wrap with Bok Choy

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This is a quick take on a popular Chinese classic. Marinated pork tenderloin and cabbage are wrapped in crisp lettuce leaves and served with bok choy topped with peanuts.

Helpful Hints:

— Ready-to-eat shredded cabbage for coleslaw can be found in the produce section.

— Chinese cabbage (also called napa cabbage) can be used instead of bok choy.

— Buy canned, sliced water chestnuts.

— Minced garlic can be found in the produce section of the market.


— Prepare all ingredients.

— Marinate pork.

— Microwave the rice.

— Stir-fry bok choy.

— Complete pork dish using the same wok.

Shopping List:

3/4 pound pork tenderloin, 1 bottle low-sodium soy sauce*, 1 package microwave brown rice, 1 bottle sesame oil, 1 container unsalted peanuts, 1 can sliced water chestnuts, 1 small bottle hoisin sauce, 1 small piece fresh ginger, 1 small bok choy, 1 head iceberg lettuce and 1 bag ready-to-eat shredded coleslaw.

Staples: minced garlic, salt and black peppercorns.

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* low-sodium soy sauce, containing per tablespoon: 8 calories, 511 mg sodium



Recipe by Linda Gassenheimer

3/4 pound pork tenderloin

1 teaspoon minced garlic

1 tablespoon grated or chopped fresh ginger

1 tablespoon low-sodium soy sauce*

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

4 teaspoons sesame oil, divided use

4 cups sliced bok choy

2 tablespoons unsalted peanuts

Salt and freshly ground black pepper

2 cups ready-to-eat shredded coleslaw

1/2 cup drained, canned sliced water chestnuts

Several large iceberg lettuce leaves

1 tablespoons hoisin sauce

Remove visible fat from pork and cut into strips about 1/4-inch thick. Mix garlic, ginger and soy sauce and together in a bowl, add the pork strips and mix to cover pork with marinade. Set aside to marinate.

Microwave rice according to package instructions, measure 1 1/2 cups and divide between two dinner plates.

Heat 2 teaspoons oil in a wok or skillet until smoking. Add the bok choy. Stir-fry 3 to 4 minutes. Add the peanuts and salt and pepper to taste. Spoon over the rice and use the same wok for the pork.

Heat remaining 2 teaspoons sesame oil in the same wok or skillet until smoking, and add the coleslaw. Stir fry 1 minute. Push coleslaw to the sides of the pan and add the pork, marinade and water chestnuts. Stir-fry 4 minutes in the center of the pan. Draw in the coleslaw and continue to cook 2 minutes. Add salt and pepper to taste. Carefully remove 6 large lettuce leaves and divide between the 2 plates. Spread hoisin sauce on inside of leaves. Add pork and vegetables. Roll up. Pour any pan juices left over boy-choy and rice. Makes 2 servings.

Per serving: 570 calories, 170 calories from fat, 19 g fat, 3.5 g saturated fat, 7.8 g monounsaturated fat, 110 mg cholesterol, 47 g protein, 54 g carbohydrates, 9 g dietary fiber, 9 g sugars, 600 mg sodium, 1,445 mg potassium, 680 mg phosphorus

Exchanges/food choices: 3 starch, 2 vegetable, 5 lean protein, 1 fat


(From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)


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