Diabetic Cooking

Main Dishes

Pork stir-fry

Preparation time: 20 minutes. Cooking time: about 15 minutes.


  • 3 tablespoons reduced-sodium soy sauce
  • 1/4 cup cold water
  • 1 tablespoon cornstarch
  • 1/8 to 1/4 teaspoon red pepper flakes (not ground red pepper)
  • 1/4 teaspoon garlic powder
  • Cooking spray
  • 1 teaspoon corn oil
  • 1/2 pound lean, boneless pork loin chops with fat trimmed, cut into bite-size pieces
  • 1/4 cup hot water
  • 1 red pepper, cut into bite-size pieces
  • 1 cup coarsely chopped onion
  • 2 cups fresh broccoli florets
  • 8 ounces fresh mushrooms, thickly sliced
  • 1 can (8 ounces) pineapple chunks canned in juice, drained
  • 1 can (11 ounces) mandarin oranges canned in light syrup, rinsed and drained
  • Hot rice (optional)


In a small bowl, whisk together soy sauce, cold water, cornstarch, red pepper flakes, and garlic powder. Set aside.

Coat a cool, nonstick wok with cooking spray. Preheat wok, then add oil. When the oil is hot, add pork cubes and cook 3-4 minutes, stirring constantly. Remove pork from wok and set aside. Add hot water, pepper, onion, and broccoli, and cook 2-3 minutes, stirring constantly. Add mushrooms and cook an additional 2-3 minutes, stirring constantly. Add cooked pork back to wok. Stir soy sauce mixture well and pour it over the ingredients in the wok. While stirring constantly, heat for 1 minute or until the sauce thickens and bubbles. Add pineapple and mandarin oranges and toss gently to coat. Serve immediately (over hot rice if desired).

Yield: 7 cups. Serving size: 2 cups.

Nutrition Facts Per Serving:
Calories: 300, Carbohydrates: 30 g, Protein: 27 g, Fat: 8 g, Saturated Fat: 2 g, Sodium: 518 mg, Fiber: 4 g

Exchanges per serving: 3 vegetable, 1 fruit, 3 lean meat. Carbohydrate choices: 2.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.