Recipe: Apple and Pork Stir-fry with Ginger - Article: Apples are Back on the Table

APPLES ARE BACK ON THE TABLE
Source: the American Institute for Cancer Research

Apples are ready to take over from the fruits of summer. And they will be welcome.

The average U.S. consumer eats about 19 pounds of fresh apples a year - about one apple per week, according to the Washington State Apple Commission. That's a health-wise habit, since that old saying - an apple a day keeps the doctor away - is pretty much on the mark.

Apples provide about 7 to 8 percent of the recommended amount of vitamin C, but they offer much more than that.

One study shows that apples are the most concentrated food source of flavonoids, a group of phytochemicals, natural substances found only in plant-based foods. Flavonoids are believed to protect against cancer, heart disease and other serious health problems.

Current nutrition guidelines have increased the emphasis on eating a lot of fruits and vegetables each day for maximum health benefits. No fruit or vegetable has everything we need, but together they offer a wide range of health benefits.

The American Institute for Cancer Research (AICR) has been campaigning for years to get Americans to adopt what AICR calls The New American Plate. They urge people to fill at least two-thirds of the plate with a variety of plant foods like fruits, vegetables, whole grains and beans, and leave the remaining one-third of the plate (or less) for animal protein.

This approach remodels meals so they are higher in fiber and lower in saturated fat and calories than the traditional American meal.

This apple and pork stir fry with ginger is one way to add some fruits and vegetables to your dinner.

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APPLE AND PORK STIR-FRY WITH GINGER

2 Tbsp. peach jam, preferably sweetened with fruit juice
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. water
1/2 tsp. cornstarch
1 1/2 tsp. dark toasted sesame oil
8 oz. pork tenderloin, cut into thin strips
1 Tbsp. finely minced fresh ginger root
1 1/2 tsp. canola oil
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 can (8 oz.) sliced water chestnuts, rinsed and drained
2 firm apples, such as Fuji or Gala, cut into 1-inch pieces
1/2 cup scallions, thinly sliced
Freshly ground black pepper, to taste
2 cups steamed brown rice or whole-wheat angel hair pasta

In a small bowl, combine jam, soy sauce, water and cornstarch. Set aside.

In a large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3 to 5 minutes. Transfer pork and ginger to a bowl with a slotted spoon.

Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes.

Add pork back to skillet along with scallions. Stir-fry 30 seconds.

Stir jam mixture to recombine, then blend into stir-fry. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.

Serve over brown rice or whole-wheat pasta.

Makes 4 servings
Per serving: 351 calories, 8 g. total fat (2 g. saturated fat), 54 g. carbohydrate, 17 g. protein, 10 g. dietary fiber, 346 mg. sodium.