Healthified Teriyaki Pork and Mushroom Lo Mein

50% less sat fat • 67% more fiber than the original recipe. Simply using reduced-sodium teriyaki sauce in place of regular cuts nearly 250 milligrams of sodium per serving from this yummy dish. You’ll never miss it!

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( 15 Ratings)

15 Ratings

5 Stars 67%

4 Stars

3 Stars 13%

2 Stars 13%

1 Stars

Member Reviews ( 5 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 120
Fat Reduced By 5g
Dietary Fiber Added 2g

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups

Calories: 340
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 35mg; 35%;
Sodium: 640mg; 640%;
Total Carbohydrate: 44g; 44%
(Dietary Fiber 5g 5% Sugars 7g 7% ),
Protein: 25g; 25%

% Daily Value*:

Vitamin A: 10%;
Vitamin C: 60%;
Calcium: 6%;
Iron: 20%;

Exchanges:

2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 35 min
Total Time 1 hr 30 min
Servings 6

Ingredients

12: ounces boneless pork loin, trimmed of fat

10: ounces dried multigrain spaghetti or angel hair pasta or soba (buckwheat noodles)

1/4: cup bottled oyster sauce

1/4: cup reduced-sodium teriyaki sauce

1/4: cup dry sherry, Chinese rice wine, sake, or chicken broth

2: teaspoons canola oil

2: teaspoons toasted sesame oil

1: tablespoon finely chopped fresh ginger

1: medium red onion, halved lengthwise and thinly sliced (1 cup)

8: ounces fresh mushrooms, sliced

12: ounces Green Giant® frozen sugar snap peas, thawed and halved

Directions

1 Freeze pork about 45 minutes or until partially frozen. Thinly slice pork across the grain into bite-size strips. Set aside.
2 Cook pasta according to package directions. Drain well. Rinse with cold water. Drain well. Set aside.
3 For sauce: In a small bowl, combine oyster sauce, teriyaki sauce, and dry sherry. Set aside.
4 In a wok or large nonstick skillet, combine canola oil and sesame oil; heat over medium-high heat. Stir-fry ginger in hot oil for 15 seconds. Add red onion; stir-fry for 2 minutes. Add mushrooms; stir-fry for 2 minutes. Add sugar snap peas; stir-fry for 1 minute more. Remove vegetables from wok. Keep warm.
5 Add pork to wok; stir-fry about 3 minutes or until juices run clear. Add cooked pasta, vegetables, and sauce. Using two spatulas or wooden spoons, lightly toss the mixture for 3 to 4 minutes or until heated through. Transfer to a serving platter. Serve immediately.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
12 ounces boneless pork loin	12 ounces boneless pork loin, trimmed of fat
16 ounces dried angel hair pasta	10 ounces dried multigrain spaghetti or angel hair pasta or soba (buckwheat noodles)
1/4 cup teriyaki sauce	1/4 cup reduced-sodium teriyaki sauce
2 tablespoons canola oil	2 teaspoons canola oil
4 ounces fresh mushrooms, sliced	2 teaspoons toasted sesame oil
1 cup frozen sugar snap peas, thawed and halved	8 ounces fresh mushrooms, sliced
	12 ounces Green Giant® frozen sugar snap peas, thawed and halved

Nutritional Highlights

Calories		460 (before) 340 (after)
Dietary Fiber		3 g (before) 5 g (after)
Fat		1 1/2 (before) 1/2 (after)
Saturated Fat		2 g (before) 1 g (after)
Sodium		790 mg (before) 640 mg (after)
Total Fat		11 g (before) 6 g (after)
Vitamin C (%DV)		15 (before) 60 (after)

Reviews

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1 - 3 of 5 Reviews View All

Posted 9/16/2010 9:46:23 AM REPORT ABUSE hockeymom 03 said:

Rating:

I made this and served it to my brother in law who is never trust anything I make. He says it was very good. It made alot and was great the next day heated up for lunch

Posted 8/12/2010 9:40:18 AM REPORT ABUSE Wendy I said:

Rating:

made this for the first time and loved it. I substituted asparagus for the peas, but would imagine any vegetable combination you like would work. Will be making this again for sure.

Posted 6/14/2010 9:42:32 AM REPORT ABUSE queen_merla said:

Rating:

This was so good, even though I had to substitute the recommended veggies for frozen ones I had on hand. Anyway, not only was it good, it was very filling, I only ate 1 portion, and I usually go back for seconds. Definitely a keeper!

1 - 3 of 5 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.