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Five Spice Pork Stir-Fry.

Five-spice powder gives this stir-fry its intriguing taste. The flavors delicately glaze the ingredients. The spice is a pungent mixture of star anise, cinnamon, cloves, fennel seed and Szechwan peppercorns. You can use it to add a different flavor to other rice or vegetable dishes.

The dish has several ingredients, but once they’re assembled they take only a few minutes to cook. This stir-fry takes only 6 to 7 minutes once in the wok. You can even prepare the ingredients the night before for a quick dinner the next day.

Helpful Hints:

  • Minced garlic can be found in the produce section. Four crushed garlic cloves can be used instead.
  • Chinese five-spice powder can be found in the spice section or sometimes in the ethnic section of the market.
  • Slice all vegetables in a food processor fitted with a thin slicing blade.

Countdown:

  • Make rice.
  • Prepare all ingredients.
  • Make Five Spice Stir-Fry.

To buy:

  • ½ pound pork tenderloin
  • 1 medium red bell pepper
  • 1 small jar Chinese five-spice powder
  • 1 small package slivered almonds
  • 1 package microwaveable brown rice
  • 1 container sliced baby bello mushrooms
  • 1 package frozen corn kernels
  • 1 jar minced garlic
  • 1 package sliced carrots
  • 1 small bottle low-sodium soy sauce
  • 1 small bottle rice wine vinegar.

Staples: onion, cornstarch, fat-free, low-sodium chicken broth, canola oil, salt and black peppercorns.

———

FIVE-SPICE PORK STIR-FRY

For Sauce:

¼ cup plus 1 tablespoon fat-free, low-sodium chicken broth, divided use

1½ tablespoons rice wine vinegar

1 teaspoon Chinese five-spice powder

2 teaspoons minced garlic

1 tablespoon low-salt, soy sauce

For stir-fry:

1 tablespoon slivered almonds

2 teaspoons canola oil

½ cup sliced onion

½ cup sliced red bell pepper

½ cup sliced carrots

½ pound pork tenderloin, cut into ½-inch cubes

½ cup sliced baby bello mushrooms

1 cup frozen corn kernels

Salt and freshly ground black pepper

½ teaspoon cornstarch

Mix ¼ cup chicken broth, vinegar, five-spice powder, garlic, and soy sauce together. Set aside. Heat a wok or large nonstick skillet over high heat. Add almonds and toss until golden, about 20 seconds. Set aside on a plate. Add oil to wok and heat over high heat until smoking. Add onion, red bell pepper, and carrots, and stir-fry 3 minutes. Add pork, mushrooms and corn and to stir-fry 2 minutes more. Add salt and pepper to taste. Transfer to a bowl.

Add broth mixture to the wok and boil 1 minute. Stir cornstarch into the remaining 1 tablespoon broth, and add to the wok. Boil to thicken sauce, about 30 seconds. Remove wok from heat. Add stir-fried ingredients and toss to coat with sauce. Serve with rice and sprinkle almonds on top.

Yield 2 servings.

Per serving: 324 calories (33 percent from fat), 11.7 g fat (1.5 g saturated, 6.4 g monounsaturated), 72 mg cholesterol, 30.7 g protein, 26.5 g carbohydrates, 4.5 g fiber, 355 mg sodium.

QUICK BROWN RICE

Recipe by Linda Gassenheimer

1 package microwaveable brown rice (1½-cups needed)

2 teaspoons canola oil

Salt and freshly ground black pepper

Make brown rice according to package instructions. Measure 1½-cups and save the rest of the rice for another dinner. Add oil and salt and pepper to taste.

Yield 2 servings.

Per serving: 226 calories (23 percent from fat), 6 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 4.2 g protein, 38.8 g carbohydrates, 2.4 g fiber, 6 mg sodium.

Linda Gassenheimer is an author of more than 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.” Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.

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