This healthy take on a favourite fat- and sodium-laden takeout dish gets its zing from a sauce that's richly flavoured but nutritionally sensible. Using a large skillet for the pork helps to brown quickly without steaming; it also speeds up sauce reduction and gets dinner on the table in record time.
- Portion size 4 servings
Ingredients
Garlic Greens:
Method
In saucepan of boiling water, cook brown rice until tender, about 40 minutes. Drain and set aside; keep warm.Meanwhile, in large nonstick skillet, heat oil over medium-high heat; saute half each of the garlic and ginger until fragrant, about 1 minute. Add pork; cook, stirring occasionally, until browned and just a hint of pink remains inside, about 10 minutes. Transfer to plate.
Add remaining garlic and ginger, broth, pineapple juice, vinegar, honey and soy sauce to pan; boil over high heat, stirring often, until thickened and reduced to about 1/4 cup, about 10 minutes. Return pork and any accumulated juices to pan; stir to coat. Cook, stirring occasionally, until heated through, about 2 minutes.
Garlic Greens: Meanwhile, in large nonstick skillet, heat oil over medium-high heat; saute garlic until fragrant, about 1 minute. Add bok choy and broccoli; cook, stirring often, until bok choy begins to wilt, about 2 minutes.
Mix broth with soy sauce; add to bok choy mixture. Cover and steam for 5 minutes. Uncover; toss to coat vegetables with sauce. Cook until broccoli is tender-crisp, about 2 minutes. Serve with pork and rice.
Makes 4 servings.
Nutritional facts Per serving: about
- Fibre 4 g
- Sodium 539 mg
- Sugars 17 g
- Protein 26 g
- Calories 310.0
- Total fat 4 g
- Potassium 887 mg
- Cholesterol 49 mg
- Saturated fat 1 g
- Total carbohydrate 45 g
%RDI
- Iron 21.0
- Folate 29.0
- Calcium 11.0
- Vitamin A 44.0
- Vitamin C 83.0
