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Course

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DIY

Source: Stella Fong | Category: Entrees, Sauté/Stir-Frying, Heart-Smart

Stir-fried Pork and Broccoli with Garlic Ginger Sauce

Though it's not typically remembered as a member of the lean protein family, pork tenderloin has just 1 gram of saturated fat per 3-ounce (90 -gram) serving.

Stir-fried Pork and Broccoli with Garlic Ginger Sauce recipe made with canola oil by Stella Fong

Ingredients

  • 3/4 (350 g) lb pork tenderloin, cut into 1/2-inch (1.25-cm) cubes
  • 1 Tbsp sodium reduced soy sauce 15 mL
  • 1 tsp cornstarch 5 mL
  • 1 tsp dry sherry 5 mL
  • 1/4 cup low-sodium chicken broth 60 mL
  • 1 tsp oyster sauce 5 mL
  • 2 tsp cornstarch 10 mL
  • 2 Tbsp canola oil, to divide 30 mL
  • 2 cloves garlic, sliced, to divide 2
  • 4 slices ginger, to divide
  • 3/4 lb (350 g) broccoli crowns, cut into 1/2-inch (1.25-cm) pieces 
  • 1/3 cup low-sodium chicken broth 75 mL
  • 2 stalks green onion, thinly sliced
3/4 lb pork tenderloin, cut into 1/2-inch (1.25-cm) cubes1 Tbsp sodium reduced soy sauce1 tsp cornstarch1 tsp dry sherry1/4 cup low-sodium chicken broth1 tsp oyster sauce2 tsp cornstarch2 Tbsp canola oil, to divide2 cloves garlic, sliced, to divide 24 slices ginger, to divide3/ broccoli crowns, cut into 1/2-inch (1.25-cm) pieces 1/3 cup low-sodium chicken broth2 stalks green onion, thinly sliced

Instructions

  • 1. In medium bowl, mix together pork, soy sauce, cornstarch and sherry. Marinate in refrigerator at least 30 minutes.
  • 2. In small bowl, stir together 1/4 cup (60 mL) broth, oyster sauce and cornstarch. Set aside.
  • 3. In wok or heavy skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add pork and stir-fry about 4 minutes, browning meat and cooking until no longer pink. Scoop pork onto a plate. Set aside.
  • 4. In wok or skillet, heat remaining 1 Tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in remaining broth and cover wok or skillet. Cook for 3 minutes.
  • 5. Remove lid and cook until most of liquid is evaporated. Add pork. Stir sauce, making sure cornstarch is dissolved, then add to pork and broccoli. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.

Yield

4 servings

serving size

1 cup (250 mL)

nutritional analysis

Per Serving

Calories200
Total Fat9 g
Saturated Fat1 g
Cholesterol55 mg
Carbohydrates9 g
Fiber3 g
Protein21 g
Sodium400 mg

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