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Diabetes-friendly Recipes

Pork and Vegetable Stew

(Serves 4) (Source of recipe: dietitian of the Department of Health)
Pork and Vegetable Stew

Ingredients:

  1. Lean Pork ½ catty (320 g)
  2. Onion ½ pc (approx. 170 g)
  3. Carrot ½ pc (approx. 75 g)
  4. Celery 1 stalk (approx. 90 g)
  5. Potato 1 pc (approx. 150 g)
  6. Canned vegetable juice 1 cup (240 ml)
  7. Cornstarch 1 tsp
  8. Vegetable oil* 1½ tsp
  9. Salt ½ tsp
  10. Water 1 cup (240 ml)

* Vegetable oils such as peanut oil, canola oil and corn oil, etc.

 

Method:

  1. Rinse and chop the pork into small chunks, and marinate with cornstarch.
  2. Wash, peel, and cut the carrot, onion, and potato into chunks; wash the celery stalks, remove the strings, and cut into chunks.
  3. Stir-fry the pork in a non-stick pan until they turn golden brown. Then add the onion and stir-fry for about 3 minutes.
  4. Put the pork, onion, carrot, vegetable juice and water in a large pot and bring to the boil. Cover and let them simmer under low heat for about 30 minutes. (Add more water if needed.)
  5. Add the potato and celery and let them simmer for about 1 hour or until the pork becomes tender. Add salt to taste.

 

Nutrient Analysis (per serving)

Energy
(kcal)

Carbohydrate
(g)

Protein
(g)

Fat
(g)

Cholesterol
(mg)

Dietary fibre
(g)

Sodium
(mg)

195

15

19

6

47

2.4

468

 

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