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Pork Stir-Fry with Garlic Broccoli Recipe

Looking for an easy Pork Stir-Fry With Garlic Broccoli recipe? Learn how to make Pork Stir-Fry With Garlic Broccoli using healthy ingredients.


Submitted by musigal530

Makes 4 servings



Recipe from the Biggest Loser 30-Day Jump Start Book. I didn't have red bell pepper on hand, so I just used about 3 oz. of baby carrots instead.

Recipe Ingredients for Pork Stir-Fry With Garlic Broccoli

3 cups broccoli, cut in one-inch pieces
3/4 cup chicken broth
1/2 cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled, chopped fresh ginger
2 teaspoons olive oil
1 cup chopped yellow onion
1 Red Bell Pepper, halved, seeded, and diced
1 lb. boneless pork tenderloin, cut in thin strips, 1/2" wide and 2" long
1 tablespoon low-sodium soy sauce
1 tablespoon toasted sesame seeds

Recipe Directions for Pork Stir-Fry With Garlic Broccoli

  1. Steam the broccoli for about 2 minutes, until it's bright green, 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).

  2. 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.

  3. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the yellow onion and bell pepper (or carrots), 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.

  4. Add the remaining olive oil to the pan over medium-high heat. Add the scallion mixture and cook for about 1 minute, stirring constantly. Add the pork strips and soy sauce to the skillet and cook for 4 minutes, or until the pork is nearly done. Add the remaining 1/2 cup of broth and bring to a boil.

  5. Add the broccoli to the skillet and cook, stirring, for about 3 minutes, or until the broccoli is cooked through. Add the vegetables (onion, bell pepper or carrots) back to the skillet. Divide the stir-fry among 4 dinner plates and garnish with sesame seeds.

  6. **NOTE** It's easier to slice pork thinly if you place it in the freezer for about 30 minutes first.

Categories

Main Dish

Nutrition Facts
Serving Size 311.3g
Amount Per Serving
Calories
218
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
51mg
17%
Sodium
795mg
33%
Potassium
417mg
12%
Total Carbohydrates
13.6g
5%
Dietary Fiber
3.6g
14%
Sugars
4.7g
Protein
23.8g
Vitamin A 29% Vitamin C 171%
Calcium 8% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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