Chop 'Til You Drop Suey and Fried Rice

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5/27/2013 9:00:00 AM

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Recipe summary

Brought to you by Molson 67

We use lean pork tenderloin instead and loads of veggies to "healthify" this popular Chinese take-out dish. The ingredient list may appear long, but the marinade and sauce ingredients are similar.

Per serving of Chop Suey: 252 calories, 7 g total fat (1.8 g saturated fat), 26 g protein, 23 g carbohydrate, 5 g fibre, 62 mg cholesterol, 548 mg sodium. Yield: 6 servings.

Per serving of Vegetable Fried Rice: 172 calories, 3.3 g total fat (0.7 g saturated fat), 6 g protein, 31 g carbohydrate, 2 g fibre, 54 mg cholesterol, 243 mg sodium. Yield: 8 servings.

Preparation time:
Cooking time:
Yield: 6-8

Ingredients

Marinade and Pork

1 tablespoon reduced-sodium soy sauce
1 tablespoon hoisin sauce
2 teaspoons grated gingerroot
1 teaspoon minced garlic
1 teaspoon cornstarch
1 1/4 pounds pork tenderloin, cut into strips

Sauce

1/2 cup reduced-sodium beef broth
3 tablespoons hoisin sauce
1 tablespoon reduced-sodium soy sauce
2 teaspoons grated gingerroot
2 teaspoons cornstarch
1 teaspoon sesame oil
1/4 teaspoon crushed red pepper flakes (optional)

Chop Suey

1 tablespoon peanut oil or vegetable oil
3 cups sliced mushrooms
2 cups sliced celery (cut on angle)
1 cup coarsely chopped yellow onions
2 cups sliced baby bok choy
3 cups bean sprouts
1 cup snow peas
1 small can (8 oz) sliced water chestnuts, drained
5 green onions, coarsely chopped
5 large fresh basil leaves, chopped

Vegetable Fried Rice

2 eggs
1 1/2 teaspoons sesame oil, divided
1 teaspoon peanut oil or vegetable oil
1 cup finely chopped yellow onions
1 cup finely chopped mushrooms
3/4 cup finely chopped red bell pepper
1/2 cup finely chopped celery
1 tablespoon grated gingerroot
2 teaspoons minced garlic
1 cup frozen peas and carrots, thawed
4 cups cooked basmati rice
1/2 cup chopped green onions
2 tablespoons reduced-sodium soy sauce
2 tablespoons hoisin sauce

Directions

Marinade and Pork

Whisk together all marinade ingredients in a medium bowl. Add pork tenderloin and stir to coat evenly with marinade. Let stand for 15 minutes while you prepare sauce and vegetables.

Sauce

Whisk together all sauce ingredients in a medium bowl. Set aside until ready to use.

Chop Suey

To make chop suey, heat oil in a large wok over high heat. Add pork and cook until outside is lightly brown and pork is no longer pink. Remove pork from wok and keep warm.
Add mushrooms, celery, and onions to same wok. Cook and stir until vegetables are almost tender, about 5 minutes. Add bok choy, bean sprouts, and snow peas. Cook for 3 to 4 more minutes. Return pork to wok along with water chestnuts and green onions. Give reserved sauce a quick stir and add to wok. Cook until mixture is hot and bubbly and sauce has thickened. Remove from heat and stir in basil leaves. Serve hot with rice.

Vegetable Fried Rice

Whisk together eggs and ½ tsp sesame oil in a small bowl. Spray an 8-inch non-stick skillet lightly with cooking spray (or add a bit of oil or butter) and heat over medium-high heat. Add eggs and cook without stirring (as you would an omelette), until underside is cooked. Flip and cook other side. Remove cooked egg from skillet and chop into bite-sized pieces. Set aside.
Heat remaining 1 tsp sesame oil and 1 tsp peanut oil in a wok or large skillet. Add onions, mushrooms, red pepper, celery, gingerroot, and garlic. Cook and stir over medium-high heat until vegetables are tender, about 5 minutes. Add peas and carrots and cook just until heated through, about 2 more minutes. Stir in cooked rice, green onions, chopped cooked egg, soy sauce, and hoisin sauce. Continue to cook just until rice is heated through. Serve hot.