Friday night in most households accompany take out of some sort. Whether it’s the proverbial pizza pie, Chinese food or dash through the curb side pickup lane, people are doing it everywhere and generally in a very unhealthy way. To switch up the normal head in to weekend routine try making your Friday “take out” meal at home.
Healthy remake #4: Sesame Chicken or Pork Stir Fry. A full restaurant portion of this dish can be around 790 calories and 66g of fat without the rice! My version is a light and delicious 220 calories and 4.5g fat. Add a side of steamed brown rice (and my Crispy Asian Green Beans) and you’ve got an easy take out meal in your own comfy home.
All this to say you can probably assume what healthy tip #4 is … drum roll … Make meals at home. Don’t get me wrong I love going out to eat and even yes, taking a break from cooking, but preparing the majority of your meals in-house is cheaper, fun and easier to control what you put into your recipes and body. I hope you are seeing from the healthy tips thus far that developing a healthy lifestyle isn’t as complicated as our culture makes it out to be, or require some gimmick, product, new fade or even new year.
You won’t want to wait on this one – have your own take-out party tonight. Gluten-free option below.
SESAME PORK STIR FRY
• 1 lb BONELESS PORK TENDERLOIN, cut into bite size pieces
• 1 tsp SESAME OIL
• 2 tbsp WHEAT-WHITE FLOUR, ALL PURPOSE*
• 8 oz SNOW PEAS
• 1 large RED, GREEN or YELLOW BELL PEPPER, cut into strips
• 12 medium BABY CARROTS, quartered lengthwise
• 4 medium GREEN ONIONS, sliced
• 2 cloves GARLIC, grated or minced, (or 1/2 t. garlic powder)
• 1 tsp FRESH GINGER, grated or minced, (or 1/2 t. ground ginger)
• 3 tbsp SOY SAUCE, LOWER SODIUM*
• 2 tbsp RICE VINEGAR*
• 1 1/2 tsp HONEY, pure or raw
• 2-3 tbsp WATER
• 1 tbsp SESAME SEEDS
Gluten-free option: Omit flour, use wheat-free Tamari soy sauce and GF vinegar.
1. In a zip top bag or container with lid, place cut pork with 2 T. flour and shake until pork is lightly coated. Heat a wok pan or skillet over medium-high heat with 1 tsp sesame oil. Add flour dusted pork (shaking off excess flour) to the heated pan. Tossing frequently, cook until pork is seared and brown.
2. Add snow peas, carrots, bell pepper and green onions to pork.
Sauté a few minutes to soften. While vegetables cook whisk together 2 grated garlic cloves, 1 t. grated fresh ginger, 3 T. soy sauce, 2 T. rice vinegar, 1 1/2 t. pure honey and 2-3 T. water. Add stir fry sauce to skillet and stir, reduce to low and simmer 4-5 minutes until sauce thickens. Add sea salt and pepper if needed.
3. Serve stir fry on a platter sprinkled with 1 T. sesame seeds and a side of steamed brown rice (3/4 cooked = about 165 calories). Serving size: about 3/4-1 cup stir fry.
VARIATIONS: Use chicken breasts for pork.
NUTRITION INFO PER SERVING: 220 calories, 4.5g fat, 1.5g fat, 60mg cholesterol, 18g carb, 4g fiber, 8g sugar, 27g protein