Asian Stir Fry Sauce 6WBMO

Basic Asian Stir-Fry Sauce __________________________________________________________________________ From member magicmistic  Based upon recipe from www.familywok.com 1½ tablespoons nsa chicken broth or white wine  1 teaspoon minced garlic ½ teaspoon minced ginger (you can substitute ground ginger if necessary) ½ cup nsa chicken broth (I used Shelton's brand) 1 tablespoon balsamic vinegar ½ teaspoon ground mustard ½ teaspoon ground cinnamon 1/8 teaspoon ground cloves 1 tablespoon Brown Sugar Twin or other plan-friendly brown sugar substitute 1/8 teaspoon cayenne pepper ¼ teaspoon black pepper 1½ teaspoon lemon or lime juice 1½ teaspoon arrowroot powder 1 tablespoon red or rosé wine (not cooking wine) Heat 2 tablespoons chicken broth or white wine in a small saucepan. Add the ginger and garlic and stir 15-30 second over medium heat to bring out the flavor. Add ½ cup chicken broth, balsamic vinegar, ground mustard, ground cinnamon, ground cloves, brown sugar substitute, cayenne pepper, black pepper, and lemon juice. Bring just to a boil, stirring. Dissolve the arrowroot powder in the wine and whisk into the sauce. Heat until sauce thickens and reaches a full boil. Simmer for 30 seconds. Remove from the heat and set aside. Compatible with Body Type: Breakfast A-B-C-D-E Morning Snack A-B-C-D-E Lunch A-B-C-D-E Afternoon Snack  A-B-C-D-E Dinner A-B-C-D-E PM Snack  A-B-C-D-E This Recipe Contains:  All Free Foods

6 WBMO - Pork Stir-Fry

From member ....  This is a recipe I cannot live a week without on this plan! It was originally from the Weight Watchers Core Plan, but I’ve adapted it several times to fit whatever plan I’m on at the time. Hope everyone enjoys it as much as I do!

ARC Gail Note:  It’s likely that you’ll need to augment your carb portion when enjoying this recipe. To know exactly how much carb per serving is in this recipe, you’ll need to measure the yield of your cooked sweet potato before adding to the pot.

The quantity of carrot per serving is minimal and need not be counted.  Consider it a freebie!

• 2 lbs lean pork loin roast
• 1 small onion, sliced, chopped or diced (your choice)
• 1 cup baby carrots
• 2 tablespoons minced garlic or garlic powder
• 2 tablespoons onion powder
• 2 tablespoons nsa chili powder
• 1 tablespoon basil
• 1 cup water
• 4 sweet potatoes or yams of similar size
• ½ - 1 cup nsa chicken broth
• ¼ cup white wine, optional
• 1 cup bean sprouts
• 1 can (size of choice) nsa green beans or fresh green beans
• 1 head broccoli, separated into florets
• 1 capful Mrs. Dash Tomato, Basil and Garlic

Place pork loin roast, onion and baby carrots in crock pot.  In 1 cup water, mix 1 tablespoon garlic, 1 tablespoon onion powder, 1 tablespoon chili powder and 1 tablespoon basil.  Add to crock pot. Cook on low about 8 hours or until pork pulls apart with no effort.

In a large skillet or wok, place ½ cup nsa chicken broth and ¼ cup wine.  Add remaining spices including Mrs. Dash.  Pull apart pork and add to skillet/wok along with onions and carrots from crock pot.  Add broccoli. Allow to cook on low for approx 15 minutes.

Peel sweet potatoes and wrap each in saran wrap. Place in microwave and cook as you would a baked potato, approximately 7 minutes. Carefully remove and unwrap. Cut into 1” cubes. Add to skillet/wok.

Add green beans and bean sprouts. If needed, add remaining nsa chicken broth and even some of the broth created in the crock pot.  Allow to cook on low for an additional 10-15 minutes until  all items are hot.



Note:  As involved as this recipe may seem, the main ingredients are the pork roast and the sweet potatoes.  You can use any spices and veggies you want in any measurements you want to suit your tastes. It is actually a very quick and easy dinner to throw together if you can remember to put the roast in the crock pot in the morning before work. When you come home, throw everything else together in a wok and you’ve got a large meal for several people.

Compatible with Body Type:

Breakfast D-E

Morning Snack E

Lunch A-D-E

Afternoon Snack  D

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains:  Protein C, Carb A, Free Veggie

Stir Fry Meat and Veggie - 6 WBMO

From the website : http://www.geocities.ws/mt6wbm/recipes/stirfry.txt

Chicken, Beef, Pork or Prawns Stir Fry
Because this recipe calls for any meat it can be used by any body type.

I didn't follow the recipe card for my stir fry, but I did 
make a fabulous one last night that even my husband ate with 
me!  

I believe this follows all guidelines.
 
This recipe works very well with chicken, beef, pork or prawns, 
which should be cooked through in your wok first. Set meat 
aside and add the following to your wok:
 
3/4 cup of NSA chicken broth 
1 Tbsp garlic powder 
1 tsp chili powder 
1 tsp corn starch to thicken

Use Arrowroot or xanthan instead of corn starch since it is not allowed, you can also try thickening with oat flour , but that may cause a stall.

Mix above ingredients and add veggies (the possibilities 
are endless!)  Coat vegetables with broth mixture and cook 
for approx 5-7 minutes, to your liking.  Add meat and mix 
well.  Serve over rice. 

Good luck!

Provida group member onebizzybee
One day at a time! 

Contains all Proteins