Keto - Pork Stirfry

 Make-Over Monday: Keto Friendly Pork Stirfry

Coming home from our cruise, We thought it best to lower some calories in order to get ready for our hike next week. SO… I took a favorite Pork Stirfry Recipe and make some adjustments and served it over orange cauliflower rice instead of regular rice. 

Here is my made-over recipe… 

For the sauce…

1 cup low-sodium beef broth - (we used our new bone marrow broth) 

1/4 cup low-sodium soy sauce - (we used regular soy sauce)

1 tablespoon rice vinegar - (can substitute with apple cider vinegar)

1 teaspoon sesame oil - (olive oil can be used)

1 tablespoon brown rice syrup (honey or maple syrup works)

2 cloves garlic, minced

1 teaspoon grated or powdered ginger 

1-2 tablespoons hoisin or mirin- (optional, omit if you don't have it on hand)

1 pinch crushed red pepper - (2 or 3 pinches if you like a little more heat)

1 tablespoon cornstarch

For the Stir Fry

2 tablespoons vegetable oil & 1 tablespoon butter

2 medium pork chops, sliced into thin strips - (you could mix or match with beef, chicken or tofu)

1/2 cup diced shallots - (can use 1/2 yellow onion diced)

2 cups shredded cabbage - (broccoli florets, green beans or snap peas could be used instead)

1 cup thin sliced celery - (substitute red bell pepper, peas or diced zucchini)

2 medium carrots, peeled and cut into thin rounds slices

1 small can of sliced water chestnuts - (heart of palm work well too)

Directions:

1. Whisk the sauce: In a bowl, mix together the beef broth, soy sauce, rice vinegar, sesame oil, Brown rice syrup, minced garlic, grated ginger, hoisin, crushed red pepper, and cornstarch until well combined. Set aside for at least a hour to let flavors meld.

2. Heat the oil: Warm vegetable oil and butter in a large pan or wok over medium heat. Once butter is melted, add the sliced pork tenderloin and cook about 3-4 minutes per side. Once cooked, put pork in a bowl and cover to keep warm.

3. Next Stir-fry the veggies: In the same wok or skillet, add a little more oil if necessary, and increase heat to medium-high. Stir-fry all the vegetables for about 3-5 minutes depending on the thickness of the carrots, they should be tender but still firm. 

4. Combining everything together: Add the sauce mixture to the vegetables, stirring continuously until sauce thickens. Add the pork, tossing everything together and heating through until warmed. (2-3 minutes)

5. Garnish and serve: Just before serving - sprinkle sliced green onions and/or sesame seeds over the top and serve.

GARLIC BEEF AND VEGGIE RAMEN

Ingredients

• ¾
  cup + 2 tablespoons low-sodium soy sauce separated
• 2
  tablespoons hoisin sauce
• 2
  and ½ tablespoons minced garlic separated
• 3
  tablespoons + 1 teaspoon cornstarch separated
• 1
  pound flank steak
•   3-5
  tablespoons vegetable oil separated
• Assorted veggies: 8 ounces sliced mushrooms,
                                8 ounces snap peas,
                                1 cup shredded carrots,
                                 1 red bell pepper
• 2
  packages 3 ounces each ramen noodles
• 2
  tablespoons sesame oil
• 1
  cup low-sodium beef stock or broth
• 1
  tablespoon minced ginger
• ½
  cup brown sugar* packed
• ½ - 1
  full teaspoon red pepper flakes
  
  

  Directions

  1. marinade the meat. Toss together 1/4 cup soy sauce,uce, and 1 tablespoon minced garlic. Very thinly slice the flank steak against the grain into 1/4th inch thick strips and then into 2 inch pieces. Place the steak pieces in the marinade and set out at room temperature for 20-30 minutes. OR cover tightly and place in the fridge for up to 8 hours. If you want this to be a true 30-minute dinner, skip this step! 2.While the meat is marinating, prep and cook the veggies. Place 1 tablespoon oil in a large skillet or wok and add in the sliced mushrooms, snap peas, shredded carrots, and chopped red bell pepper. Cook over medium high heat until crisp tender and transfer to a bowl/plate.
  3.Remove the meat and drain off any remaining marinade. Toss the meat to coat with the cornstarch in a large plastic bag. Alternatively use your fingers to work the cornstarch into the meat. Make sure all of the meat is well coated in cornstarch. 4.Add another tablespoon of oil. Heat until the oil is shimmering and then add in 1/2 the beef so it can be in a single layer. Cook without moving until the beef is well seared, about 1-1/2 minutes. Continue cooking while stirring until the beef is lightly cooked but still pink in spots, about 30 seconds. Transfer to a plate. 5.Add in the last remaining tablespoon of oil to the pan and heat until shimmering. Add the remaining beef and cook without moving until the beef is well seared, about 1-1/2 minutes. Cook for another 30 seconds. Transfer the rest of the beef to the plate.
  6.In that same skillet or wok, add in the sesame oil, remaining 1/2 cup + 2 tablespoons soy sauce, beef stock or broth, remaining 1 and 1/2 tablespoons minced garlic, minced ginger, brown sugar* (add to your taste preference, we like a lot of sugar in this dish), and red pepper flakes. 7.Stir and cook (uncovered) over medium heat until sauce thickens a bit and reduces by about a third (about 10-12 minutes). You don't want to reduce it too much so it can still generously coat all the noodles & veggie
  8.In a small dish, whisk together remaining 1 teaspoon cornstarch with 1 teaspoon water until smooth. Whisk into the sauce. 9.While the sauce is reducing, boil a small pot of water and cook the ramen noodles for exactly 2 minutes. Drain and rinse in cold water.
  
  10.Add the cooked veggies, cooked meat, and drained ramen noodles into the sauce. Toss to coat and top with green onions. Add some cracked pepper and additional red pepper flakes if desired. Enjoy immediately.

  
  

"ATW80DS": SHOYU RAMEN - (totally homemade / totally umami)

• Japanese Shōyu ("soy sauce") Ramen is typically based on a chicken and vegetable stock with plenty of soy sauce added resulting in a soup that is very pleasing to the palate. It usually has curly noodles rather than straight ones and is often adorned with marinated bamboo shoots, green onions, nori (seaweed), boiled eggs, bean sprouts and chili oil. We, on the other hand, love to add all kinds of fresh vegetables and tofu to ours.

   This is not a soup that can be made on the spur of the moment, unless you already have chicken or vegetable stock in your pantry. To make your stock, place the following ingredients in a large stock pot and cover. Simmer on low for 4 hours, and strain the liquid through a fine-mesh sieve. Reserve stock, discard leftover bones and vegetables. This can be made up to two days ahead. 

• 4 quarts water
• 4 pounds chicken bones 
• 1 cups chopped carrots
• 1 cup chopped celery
• 1 cup chopped leeks, white parts only
• 1 head garlic, halved horizontally
• 1-inch piece fresh ginger, smashed
• 1 small white onion, quartered
• ½ cup soy sauce, sake and teriyaki sauce
• On the Day of...
  COOK EGGS
  Bring a medium pot of water to a boil. Carefully add eggs one at a time and boil gently for 7 minutes. Drain eggs and transfer to a bowl of ice water to stop cooking; let cool. Peel; set aside. Egg yolks should be shiny yellow and almost jammy; egg white should be just set.
    
  REHEAT STOCK AND COOK NOODLES
  When ready to serve, bring stock to a simmer; it should be very hot. Add noodles to the stock and according to package directions.
   
  Just before serving
  Divide noodles among 4 deep bowls. Top with sliced chicken, grated carrots, thinly sliced celery, mushrooms, green onions, water chestnuts and a few small cubes of tofu. Peel and slice egg, placing it off to one side. Serve ramen with chili oil, sesame oil, and/or shichimi togarashi.
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