Sesame Pork and Noodle Salad
With its typical Chinese flavours—ginger, soy sauce and rice vinegar—this sesame pork and noodle salad makes a delectable dish for either lunch or dinner. It is particularly nutritious as most of the vegetables are raw.
Ingredients
400 g pork fillet
2 teaspoons grated fresh ginger
1 large garlic clove, finely chopped
1 1⁄2 teaspoons sesame oil
4 tablespoons reduced-salt soy sauce
2 tablespoons dry sherry
2 teaspoons rice vinegar
250 g fine Chinese egg noodles
1 red pepper, seeded and cut into matchstick strips
1 large carrot, cut into matchstick strips
6 green onions, cut into matchstick strips
1 3⁄4 cups bean sprouts
150 g snow peas
2 tablespoons sesame seeds
1 tablespoon sunflower oil
2 teaspoons grated fresh ginger
1 large garlic clove, finely chopped
1 1⁄2 teaspoons sesame oil
4 tablespoons reduced-salt soy sauce
2 tablespoons dry sherry
2 teaspoons rice vinegar
250 g fine Chinese egg noodles
1 red pepper, seeded and cut into matchstick strips
1 large carrot, cut into matchstick strips
6 green onions, cut into matchstick strips
1 3⁄4 cups bean sprouts
150 g snow peas
2 tablespoons sesame seeds
1 tablespoon sunflower oil
Directions
cooking time 15 mins
serves 4
- Trim all visible fat from the pork fillet. Cut the pork across into slices about 5 cm thick, then cut each slice into thin strips.
- Combine the ginger, garlic, sesame oil, soy sauce, sherry and vinegar in a bowl. Add the pork strips and toss to coat, then leave to marinate while you prepare the other ingredients.
- Place the noodles in a large mixing bowl and pour over enough boiling water to cover generously. Leave to soak for about 4 minutes, or cook according to the package instructions, until tender. Drain well and transfer back into the bowl. Add the pepper, carrot, green onions and bean sprouts.
- Drop the snow peas into a pan of boiling water and cook for about 1 minute or until just tender but still crisp. Drain and refresh under cold running water. Add the snow peas to the noodle and vegetable mixture and toss to mix. Set aside.
- Toast the sesame seeds in a large frying pan over medium heat for 1–2 minutes or until golden, stirring constantly. Tip the seeds onto a piece of paper towel. Heat the sunflower oil in the frying pan, increase the heat slightly and add the pork with its marinade. Stir-fry for about 4–5 minutes or until the pork is no longer pink.
- Add the sesame pork and any cooking juices to the noodle and vegetable mixture, and stir gently to combine. Divide the sesame pork and noodle salad among 4 shallow bowls, sprinkle with the toasted sesame seeds and serve.
cooking time 15 mins
serves 4
Nutritional information
PER SERVING
574 calories
48 g protein
15 g total fat
3 g saturated fat
128 mg cholesterol
58 g total carbohydrate
5 g sugars
8 g fibre
655 mg sodium
In the past, pork has had a reputation for being rather fatty, but this is no longer the case. Pork now contains considerably less fat, and it also contains higher levels of the “good” unsaturated fats.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
