Do you like Chinese food? Do you think the Chinese food you ordered from restaurants is too greasy and salty? As a girl born and raised in Beijing China, I deeply understand that color, aroma, and flavor are not the only key elements in Chinese cooking. Nutrition is also a priority. Traditional Chinese food is very healthy becasue it emphasizes fresh vegetables, moderate meat intake and using vegetable oil for cooking. Follow me with my monthly recipes and learn how to cook healthy, delicious and traditional Chinese food.


Healthy Chinese Food Cooking Tips

* Use vegetable oil for cooking to reduce risk of heart attack and stroke.
* Use low sodium soy sauce instead of regular soy sauce to reduce salt intake without compromise the taste.
* Use ginger, garlic, and green onions. They make your dishes taste good and also boost your immune system.


Sweet and sour pork with almonds and walnut

Makes 6 servings

Traditional sweet and sour pork uses deep-fried pork nuggets, but  this low-fat version uses Japanese bread crumbs to imitate the crunchy texture. Ketchup and orange juice in combination with rice vinegar create a nice balance of sweet and sour.

Ingredients

Sauce

Directions

  1. Toast almonds and walnuts in the oven at 300°F (180°C) for 5 minutes or until golden brown. Set aside.
  2. Trim any visible fat from pork. Slice pork 1 inch (2 cm) thick.
  3. Preheat the oven to 350°C.
  4. Place seasoned panko in a shallow dish. Place egg white in another shallow dish. Dip slice pork in egg white and then thoroughly coat pork with panko flakes.
  5. Evenly spray baking sheet using non-stick spray. Place panko coated pork on a baking sheet. Careful to stack pork side by side and avoid overlap to allow even cooking, bake for 8 to 10 minutes, turn once at 4 minutes to ensure it is crispy on both sides or until golden brown. Place pork on a serving dish.
  6. Prepare sauce, in a medium bowl, whisk together chicken broth, rice vinegar, ketchup, orange juice, sesame oil, cornstarch, cooking wine and soy sauce. Set aside.
  7. Spray a large, non-stick wok or skillet with non-stick spray in medium high heat. Brown garlic and ginger slices. Turn heat to medium high when broccoli is added. Stir fry for a minute before adding snow peas and bell peppers.  Cook for 5 minutes before adding sauce.  Thoroughly mix it all together until sauce is bubbly and thickened. Pour stir fry vegetables with sauce over baked pork. Before serving, sprinkle with almonds and walnuts.

Nutritional information per serving
(3/4 cup / 175 mL)