Thai Coconut Curry with Pork & Vegetables
Author: 
Recipe type: Entrees
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
If you like Thai curry, here's a healthy way to have it. Low Fat; Low Sodium.
Ingredients
  • 1 Cup Uncooked instant brown rice
  • 4 Medium green onions, chopped
  • Vegetable oil spray
  • 4 Boneless center-cut pork chops (about 4 ounces each), all visible fat discarded, cut into ½-inch cubes
  • 1 Cup Baby carrots
  • ½ Medium onion, cut into 1-inch pieces
  • 1 stalk Lemongrass or 1 tsp grated lemon zest
  • 1½ c Fat-free, low-sodium chicken broth
  • 1 tsp Thai red curry paste
  • ½ c Light coconut milk
  • 2 tblspn Cornstarch
  • 4 ounces Fresh broccoli florets (about 1 C)
Instructions
  1. Prepare the rice using the package directions, omitting salt and oil and adding the green onions. Set aside and keep warm.
  2. Meanwhile, heat a large skillet over medium-high heat.
  3. Remove from the heat and lightly spray with vegetable oil spray.
  4. Cook the pork for 3 to 4 minutes, or until browned, stirring occasionally.
  5. Stir in the carrots and onion. Cook for 3 to 4 minutes, or until the carrots are tender-crisp and the onion is soft.
  6. Meanwhile, trim and discard about 6 inches from the slender tip of the lemongrass stalk.
  7. Remove the outer layer of leaves from the bottom part of the stalk. Cut the stalk in half lengthwise.
  8. Stir the lemongrass, broth, and red curry paste into the pork mixture. Bring to a boil.
  9. Reduce the heat and simmer, covered, for 15 to 20 minutes, or until the pork is no longer pink in the center and the vegetables and tender, stirring occasionally.
  10. In a small bowl, whisk together the coconut milk and cornstarch until smooth. Stir into the pork mixture.
  11. Add the broccoli. Simmer, covered, for 3 to 4 minutes, or until the mixture is thickened and the broccoli is tender, stirring occasionally. Remove the lemongrass.
  12. To serve, spoon the rice into bowls. Ladle the pork mixture on top.
Nutrition Information
Calories: 322 Fat: 9g Saturated fat: 3.5g Unsaturated fat: 1g Carbohydrates: 30g Sodium: 137mg Fiber: 4g Protein: 27g
Recipe by Defeat Diabetes Foundation at http://www.defeatdiabetes.org/thai-coconut-curry-with-pork-vegetables/