Dinner in minutes

Dinner in Minutes: Mu Shu Pork Wrap with Stir-Fried Bok Choy

 

Main Dish

MU SHU PORK WRAP

3/4 pound pork tenderloin

1 teaspoon minced garlic

1 tablespoon grated or chopped fresh ginger

2 tablespoons low-sodium soy sauce

1 tablespoon sesame oil

2 cups ready-to-eat shredded coleslaw

Salt and freshly ground black pepper

2 tablespoons hoisin sauce

2 8-inch whole wheat tortillas

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 set aside to marinate. Heat oil in the same wok or skillet used for the bok choy, until smoking, and add the coleslaw. Stir fry 2 minutes. Push coleslaw to the sides of the pan and add the pork and sauce. Stir-fry 3 to 4 minutes in the center of the pan. Draw in the coleslaw and continue to cook 2 minutes. Add salt and pepper to taste. Spread hoisin sauce on tortillas. Add pork and vegetables. Roll up. Makes 2 servings.

Per serving: 444 calories (27 percent from fat), 13.2 g fat (2.3 g saturated, 5.5 g monounsaturated), 108 mg cholesterol, 42.6 g protein, 39.4 g carbohydrates, 5.5 g fiber, 1204 mg sodium.


Side dish

STIR-FRIED BOK CHOY

2 teaspoons sesame oil

4 cups sliced bok choy

2 tablespoons unsalted dry roasted peanuts

Heat oil in a wok or large skillet until smoking. Add the bok choy. Stir-fry 3 to 4 minutes. Add the peanuts and salt and pepper to taste. Remove to 2 dinner plates and use the same wok for the pork. Makes 2 servings.

Per serving: 111 calories (75 percent from fat), 9.3 g fat (1.3 g saturated, 4.1 g monounsaturated), no cholesterol, 4.3 g protein, 5.0 g carbohydrates, 2.3 g fiber, 93 mg sodium.


This is a quick take on a popular Chinese classic. It’s made with sautéed pork tenderloin and shredded cabbage, which cook in just a few minutes in a hot wok. I have used whole wheat tortillas as the wrap.

Fresh bok choy is stir-fried for a few minutes as a side dish to complete the meal. I used the same wok to prepare both dishes.

This meal contains 555 calories per serving with 36 percent of calories from fat.

Fred Tasker's wine suggestion: Asian pork dishes like this go well with white wines with a little hint of sweetness. I’d try an off-dry riesling.

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.

Countdown

• Prepare all ingredients.

• Marinate pork.

• Stir-fry bok choy.

• Complete pork dish using the same wok.

SHOPPING LIST

3/4 pound pork tenderloin, 1 small piece fresh ginger, 1 bottle low-sodium soy sauce, 1 bottle hoisin sauce, 1 bottle sesame oil, 1 bag ready-to-eat shredded coleslaw, 1 package 8-inch whole wheat tortillas, 1 bok choy and 1 bottle unsalted dry roasted peanuts. Staples: Minced garlic, salt and black peppercorns.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

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