- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 267.8
- Total Fat: 8.5 g
- Cholesterol: 90.5 mg
- Sodium: 409.1 mg
- Total Carbs: 12.6 g
- Dietary Fiber: 4.0 g
- Protein: 35.6 g
Pork Stir-Fry with Garlic BroccoliSubmitted by: JANETFARMER
IntroductionOnce you get the hang of it, it's easy to whip up stir-fries using any combination of your favorite vegatables. Substitute lean beef or chicken for the pork, or switch seasonings -- the combinations are endless Once you get the hang of it, it's easy to whip up stir-fries using any combination of your favorite vegatables. Substitute lean beef or chicken for the pork, or switch seasonings -- the combinations are endless
3 cups broccoli, chopped in 1" pieces
3/4 cup fat-free, low-sodium chicken broth
1/2 cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled, chopped fresh ginger
1 cup chopped yellow onion
1 red bell pepper, halved, seeded, and diced
1 pound of boneless pork tenderloin, cut in thin strips 1/2" wide and 2" long
1 tablespoon low-sodium soy sauce
1 tablespoon toasted sesame seeds
**It's easier to slice pork thinly if you place it in the freezer for about 30 minutes first**
Stream the broccoli for about 2 minutes, until it's bright freen but still firm. Drain, rinse with cold water to stop cooking, and drain again. (If using frozen broccoli, thaw the broccoli but omit this cooking step.)
Combine 1/4 cup of the broth with the scallions, garlic, and ginger in a food processor or blender and pulse until the mixture is minced. Set it aside.
Heat 1 teaspoon of the oil in a large nonstick over medium-high heat. Add the yellow onion and bell pepper, and cook for 5 minutes, or until the vegetables are just tender. Transfer the vegetables to a bowl and cover with a towel to retain heat.
Add the remaining olive oil to pan over medium-high heat. Add the scallions mixture and cook for about 1 minute, stirring constantly. Add the pork strips and soy sauce to the skillet and cook about 4 minutes, or until the pork is nearly done. Add the remaining 1/2 cup of broth and bring to a boil.
Add the broccoli to the skillet and cook, stirring, for about 3 minutes or until the broccoli is cook through. Add the onion and bell pepper back to the skillet. Divide the stir-fry among 4 dinner plates and garnish with sesame seeds.
Number of Servings: 4
Recipe submitted by SparkPeople user JANETFARMER.