'BUILD A HEALTHY MEAL Diabetes-friendly Sweet and Sour Pork Louisiana Healthcare Connections and the LSU AgCenter have teamed up to produce the video series ‘Build a Healthy Meal.’ In this series, we show you how to prepare easy, healthful and delicious meals using low-cost ingredients that can be found at your local dollar store or grocery store. In this video, Area Nutrition Agent, Jessica Randazzo, demonstrates how to make a diabetes-friendly sweet and sour pork recipe that contains some fruit and lots of vegetables. This meal takes only minutes to prepare, and your family will enjoy it, too! Diabetes-friendly Sweet and Sour Pork 1 teaspoon olive oil 1 pound boneless pork loin cut into 1-inch cubes 2 granny smith apples, unpeeled, cored, and cut into cubes 1 cup frozen broccoli florets 1 cup frozen carrot slices ¾ cup reduced sodium chicken broth 1 teaspoon brown sugar 3 – 4 packets heat-stable artificial sweetener (sucralose) ¼ cup cider vinegar 3 tablespoons corn starch 2 tablespoons Worcestershire sauce Black pepper to taste 1. Heat a skillet over medium heat. Add oil and pork. Allow pork to brown on all sides. 2. Add apples, broccoli and carrots. Sauté for 3 minutes, stirring occasionally. 3. Add broth. Reduce heat, and simmer for 10 minutes or until vegetables are tender. 4. Add brown sugar, heat-stable artificial sweetener, cider vinegar, cornstarch, Worcestershire sauce and black pepper. 5. Stir constantly until sauce thickens to your liking. Serves: 5 Preparation time: 10 minutes Cooking time: 20 minutes Source: Dining with Diabetes Recipes Serve with a side of brown rice. Add pineapple chunks canned in its own juices, and top with a dollop of plain, nonfat yogurt and a sprinkle of granola. Brown Rice 1 cup brown rice, uncooked 2 ½ cups water 1. Add the rice and water to a medium pot, and bring to a boil. 2. When the water boils, stir a few times. 3. Cover the pot and reduce to a simmer over low heat. 4. Cook until the rice has absorbed the water. This will take about 35-45 minutes. 5. Once the water is absorbed, turn off the heat and let the rice sit, covered for 10 minutes. 6. Add rice to a strainer and fluff with a fork to let any extra water drain out. Serves: 6 Preparation time: 5 minutes Cooking time: 55 minutes Source: LSU AgCenter DIABETES EDUCATION TIPS: • Keep the peel on the apples to add more fiber to this dish. • Make half your plate non-starchy vegetables. • Heat stable sweeteners include sucralose, saccharin, and acesulfame potassium (Ace-K). • For a tangy flavor, only add 3 packets of sweetener, but for a sweeter dish, add 4 packets of sweetener. COOKING TIPS: • For tips on chopping vegetables, please watch the LSU AgCenter’s video ‘Build a Healthy Meal: “Properly cutting Vegetables.”’ https://www.youtube.com/watch?v=IYeuP222Y_I FOOD SAFETY TIPS: • Avoid cross-contamination by washing hands, work surfaces, cutting boards and utensils thoroughly with soap and hot water after being in contact with raw pork. • Thaw frozen pork in the refrigerator or in cold water – not on the countertop. • Cook pork to an internal temperature of 145o F. • Store leftovers in the refrigerator for 3-4 days or in the freezer for 2-3 months. Visit us at our website: www.lsuagcenter.com/BuildAHealthyMeal About Louisiana Healthcare Connections Established to deliver quality healthcare through local, regional and community-based partners, Louisiana Healthcare Connections is a Healthy Louisiana Plan headquartered in Baton Rouge, La. Louisiana Healthcare Connections exists to improve the health of its members through focused, compassionate and coordinated care. Because Louisiana Healthcare Connections believes healthy is a way of life, its members benefit from programs and services designed for personal well-being. For more information, visit www.LouisianaHealthConnect.com.'
Tags: healthy eating , Nutritious , healthy cooking , diabetes recipes , LSU AgCenter , Louisiana Healthcare Connections , Build a Healthy Meal
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