Low-Carb Pork Stir-Fry

Pork stir-fry is easy to make without excess carbs.

Pork stir-fry is easy to make without excess carbs.

According to MayoClinic.com, a limit of 50 to 150 grams of carbohydrates a day is typical on a low-carb diet. A low-carb pork stir-fry has only 18 grams of carbs -- which is 12 to 36 percent of a low-carb daily intake -- per 2-cup serving. The trick to making a stir-fry low-carb is using veggies to bulk your meal and omitting the rice and noodles. Pork makes the stir-fry more satisfying and boosts the protein content.

Primary Ingredients

A tender, lean cut of pork such as the tenderloin is best for making a low-carb stir-fry. Pork doesn’t contain carbohydrates, but you should limit it to 3 ounces of lean pork for each serving of stir-fry. While low-carb diets do not restrict the amount of meat you consume, MayoClinic.com states that you should limit meat consumption to 3-ounce helpings. The rest of the ingredients will be vegetables of your choice. Red, green and yellow bell peppers are healthful. For bulk, use at least two bell peppers for each serving of stir-fry. Celery, mushrooms, carrots, broccoli and cauliflower are other low-carb veggies for a tasty stir-fry.

Sauce

Most stir-fry sauces use cornstarch to thicken them, but cornstarch has 15 grams of carbs in 2 tablespoons. The sauce of your stir-fry will be thinner than average, and you will need less of it. Begin with low-sodium beef broth and add vinegar, not soy sauce, for flavor. Low-sodium soy sauce still has more than 500 milligrams of sodium in 1 tablespoon, whereas vinegar has none. Rice vinegar is a tasty addition, but red wine or cider vinegar is tasty too. Add dry herbs to your sauce mixture to finish it. Oregano, rosemary, thyme and crushed red pepper work well with pork’s flavor. Taste the sauce as you season it to ensure that you like it. Grated ginger and minced garlic are yummy touches to the sauce, too.

Cooking

The thinly sliced pork should be the first thing you cook in your stir-fry. Add it to a hot wok or large skillet with some vegetable oil. Use the oil sparingly; it has 40 calories per teaspoon. Once the pork has browned, you're ready to add the veggies. Add the thin sauce directly before you remove the stir-fry from the heat. Since the sauce doesn't need to thicken, just stir it until it simmers and the stir-fry is finished. A green onion garnish adds a boost of fresh flavor.

Nutrition and Tips

A 2-cup serving of low-carb pork stir-fry will have around 7 grams of fiber, 21 grams of protein and 200 calories. Thanks to the bell peppers, you also get about 475 percent of a recommended daily intake for vitamin C with each serving. If you don't enjoy bell peppers, a combination of broccoli and bamboo shoots adds bulk without excess carbohydrates. Fresh citrus, such as fresh-squeezed lime juice, adds flavor to low-carb stir-fries without making them unhealthful.

 

Photo Credits

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