Nutritional Bonus: Mangos aren't just for desserts or your morning shake, and bok choy shouldn't be shunned in the veggie aisles. Both pieces of produce brim with the antioxidants vitamin C and beta-carotene. While the former (most commonly associated with citrus fruit) may help regenerate other antioxidants in your body, such as vitamin E, that have become oxidized, the latter (often associated with carrots) can be converted into retinol, a form of vitamin A, and may boost immune system function.
The subtle flavor of scallops makes for a perfect pork stand-in and won't compete with the primary sweet and salty notes of this stir-fry.
- Prep Time
- 8 oz soba noodles (aka buckwheat noodles)
- 2 tsp safflower oil
- 1/2 cup chopped white onion
- 2 cloves garlic, minced
- 1 lb lean pork (pork tenderloin or loin chop), trimmed of visible fat and cubed
- 1 cup low-sodium chicken or vegetable broth
- 1 tbsp low-sodium teriyaki sauce
- 4 cups chopped bok choy (leaves and stalks)
- 3 cups fresh or frozen cubed mango (thawed if frozen)
- 1 cup sliced water chestnuts
- Sea salt and fresh ground black pepper, to taste
- Cook noodles according to package directions; drain and set aside.
- Meanwhile, heat oil in a wok or large skillet on medium-high. Add onion and garlic and cook for 2 minutes, until soft, stirring frequently. Add pork and cook for 3 minutes, stirring frequently, until browned on all sides. In a small bowl, whisk together broth and teriyaki sauce. Add broth mixture to wok and bring to a simmer over same heat. Add bok choy, mango and water chestnuts and cook for 1 to 2 minutes, until pork is cooked through and bok choy leaves just begin to wilt (but remain bright green). Remove from heat and season with salt and pepper. Serve pork mixture over noodles.
- Serving Size: 1 1/2 c pork, 1 c noodles
- Calories: 493
- Carbohydrate Content: 79 g
- Cholesterol Content: 74 mg
- Fat Content: 7 g
- Fiber Content: 9 g
- Protein Content: 34 g
- Saturated Fat Content: 1 g
- Sodium Content: 231 mg
- Sugar Content: 26 g