Five-spice powder gives stir-fry its intriguing taste

The exotic flavors of Chinese five-spice powder delicately glaze the ingredients for this stir-fry. The spice is a pungent mixture of star anise, cinnamon, cloves, fennel seed and Szechwan peppercorns. It creates an intriguing flavor in many Chinese dishes. You can use it to add a new flavor to other rice or vegetable dishes.

Most Asian dishes have several ingredients, but after they're assembled, they take only a few minutes to cook. This stir fry takes only 6 to 7 minutes after it is in the wok. You can even prepare the ingredients the night before for a quick dinner the next day.

Five-Spice Stir-Fry

For the sauce:

• 1/4 cup plus 1 tablespoon fat-free, low-sodium chicken broth, divided use
• 1 1/2 -tablespoons rice wine vinegar
• 1/2 teaspoon Chinese five-spice powder
• 2 teaspoons minced garlic
• 1 tablespoon low-salt soy sauce

For the stir-fry:

• 1 tablespoon slivered almonds
• 2 teaspoons canola oil
• 1/2 cup sliced yellow onion
• 1/2 cup sliced sweet red bell pepper
• 1/2 cup sliced carrots
• 1/2 pound pork tenderloin, cut into 1/2 -inch cubes
• 1/2 cup sliced baby bello mushrooms
• 1 cup drained, canned, whole baby corn, cut in half
• Salt and freshly ground black pepper, to taste
• 1/2 teaspoon cornstarch

To prepare the sauce: Mix 1/4 cup chicken broth, the vinegar, five-spice powder, garlic and soy sauce together. Set aside.

To prepare the stiry-fry: Heat a wok or large nonstick skillet over high heat. Add the almonds and toss until golden, for about 20 seconds. Set aside on a plate.

Add the oil to the wok and heat over high heat until smoking. Add the onion, red bell pepper and carrots, and stir-fry for 3 minutes. Add the pork, mushrooms and corn and stir-fry for 2 minutes more. Season with salt and pepper. Transfer to a bowl.

Add the broth mixture to the wok and boil for 1 minute. Stir the cornstarch into the remaining 1 tablespoon broth, and add to the wok. Boil to thicken the sauce, for about 30 seconds.

Remove the wok from the heat. Add the stir-fried ingredients and toss with the sauce to coat. Serve with rice and sprinkle the almonds on top.

Makes 2 servings.

Nutrition information per serving: 317 calories, 11 grams fat (2 grams saturated), 72 milligrams cholesterol, 30 grams protein, 27 grams carbohydrates, 4.7 grams dietary fiber, 486 milligrams sodium.

Quick Brown Rice

• 1 package microwaveable brown rice (1 1/2 -cups needed)
• 2 teaspoons canola oil
• Salt and freshly ground black pepper, to taste

Prepare thebrown rice according to package instructions. Measure 1 1/2-cups and save the rest of the rice for another dinner. Add the oil, and season with salt and pepper.

Makes 2 servings.

Nutrition information per serving: 220 calories, 7 grams fat (1 gram saturated), 0 cholesterol, 4 grams protein, 29 grams carbohydrates, 2 grams dietary fiber, 11 milligrams sodium.

SHOPPING LIST

To buy: 1/2 pound pork tenderloin, 1 medium-size sweet red bell pepper, 1 small jar Chinese five-spice powder, 1 small package slivered almonds, 1 package microwaveable brown rice, 1 container sliced baby bello mushrooms, 1 small can whole baby corn, 1 package sliced carrots,1 small bottle low-salt soy sauce and 1 small bottle rice wine vinegar.

Staples: Yellow onion, minced garlic, cornstarch, fat-free, low-salt chicken broth, canola oil, salt and black peppercorns.

This meal contains 537 calories per serving with 30 percent of calories from fat.

HELPFUL HINTS:

• Any type of onion can be used.
• Minced garlic can be found in the produce section. Four crushed garlic cloves can be used instead.
• Chinese five-spice powder can be found in the spice section or sometimes in the ethnic section of the market.
• Slice all vegetables in a food processor fitted with a thin slicing blade.

COUNTDOWN:

• Make rice.
• Prepare all ingredients.
• Make Five Spice Stir-Fry.