February is National Heart Month to educate and create awareness of heart disease. Following a heart healthy diet means limiting foods high in fat, salt and sugar, but also increasing fruits, vegetables, whole grains and low fat dairy products. Put this information to good use when grocery shopping by first, taking time to plan healthy meals for the week. Making meals at home allows you to control the amount of fat, salt and sugar you consume. Serve fresh or frozen vegetables to greatly reduce sodium intake. Serve fresh fruit as a side dish for dessert and top with low fat whipped topping for yummy, delicious sweet flavor. Are you worried it takes too long to prepare a healthy meal? Try this 30-minute healthy, delightful meal at home.
Pork and Apple Stir-fry
- 1 clove garlic, chopped
- 1 teaspoon honey
- ½ teaspoon low-sodium soy sauce
- 1 cup light orange juice
- 1 lb. pork tenderloin, trimmed of fat and sliced thin
- Salt and pepper to taste
- Nonfat cooking spray.
- 1 medium potato, thinly sliced with the skin on (increases fiber)
- 1 medium onion, sliced thin
- 2 apples, cored and sliced slightly more than thin
- Combine garlic, honey, soy sauce, orange juice and set aside.
- Season pork with salt and pepper
- Spray a cooking pan with non-steak cooking spray, and brown pork on both sides, using medium heat. Remove pork from pan and set aside.
- Spray the pan again with nonstick cooking spray, then add the potato, onion and apple to stir-fry until browned and tender.
- Pour in soy mixture and return port to pan; stir-fry until pork is cooked through.
- Garnish with fresh parsley. Serve pork and apple stir-fry over brown rice, if desired.
Nutrition Information: 4 servings
Each Serving: 243 calories, 26 g protein, 19 g carbohydrate, 7 g total fat, 2 g sat fat, 3 g fiber