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Nuts and Bolts Stir Fry

Makes 4 large servings (or 5 small)

Do you ever buy a package of pork chops or chicken breasts and end up with one extra piece (perhaps a package of three but you are only cooking for two)? Instead of cooking up the extra piece of meat, keep the raw piece in your fridge for the next day – to make a stir fry. This stir fry only requires a small amount of meat (about an ounce per person) as the meat is complimented with vegetable protein (nuts). The “bolts” in this meal are the red pepper sticks!

Ingredients

2  medium carrots, peeled and sliced 2 
2  stalks celery, sliced 2 
30 sugar snap peas or 45 snow peas, cut in half (or ⅓ cup/75 ml frozen peas) 30
1  red pepper, cut into sticks 1 
1 tsp vegetable oil 5 ml
1  small onion, cut in small chunks 1 
1  medium pork chop (or a 2-inch/5 cm piece of pork tenderloin) or 1 medium chicken breast, all fat trimmed off, sliced thinly (5 oz/150 g) 1 
1/4-1/2 tsp crushed (hot) red pepper (dried), or few dashes of hot pepper sauce (optional) 1-2 ml
1 tbsp oyster sauce (or light soy sauce) 15 ml
1/2 tsp ground ginger 2 ml
1 cup cashews, peanuts or almonds, salted and roasted 250 ml
1 tbsp sesame seeds (toasted have the best flavour) 15 ml

Instructions

Step 1
Prepare your raw vegetables and place in a large bowl.

Step 2
At medium heat, add the oil to a non-stick frying pan or heavy pot. Once hot, add your sliced meat and sear 
quickly until lightly browned. Add the onions and gently sauté.

Step 3
Add the vegetables and the crushed hot pepper to your meat. Cook, uncovered, until lightly cooked.

Step 4
Add the oyster sauce, ginger, nuts and sesame seeds and cook for another one or two minutes.

Tips

If you want to make this meal vegetarian, you can add a few more nuts and omit the meat.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Large Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 307
Fat / Lipides 20 g
Saturated / saturés 4 g
+ Trans / trans
Cholesterol / Cholestérol 20 mg
Sodium / Sodium 274 mg
Carbohydrates / Glucides 20 g
Fiber / Fibres 4 g
Sugars / Sucres
Protein Protéines 15 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Brown rice raises your blood sugar a bit slower than white rice and is a good source of fiber. Prepare your rice without added salt.
Use any combination of vegetables you have, such as asparagus, frozen mixed vegetables or cabbage.
 
For dessert with this meal, enjoy yummy Peach Cobbler.
© Canada’s Complete Diabetes Guide for Type 2 Diabetes.

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