Pork Tenderloin and Broccoli Stir-Fry
One pork tenderloin is just the right amount for a stir-fry when combined with lots of vegetables and served over rice or quick-cooking Asian noodles, such as chow mein steamed noodles.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 227 |
| pro | 25 g |
| total fat | 6 g |
| sat. fat | 1 g |
| carb | 18 g |
| fibre | 3 g |
| chol | 50 mg |
| sodium | 1.718 mg |
| % RDI: | - |
| calcium | 7% |
| iron | 18% |
| vit A | 112% |
| vit C | 170% |
| folate | 27% |
Suggested Recipes
-
1 pork tenderloin (about 12 oz/375 g)
1 tbsp (15 mL) vegetable oil
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
3 cups (750 mL) chopped broccoli florets and stems
2 carrots, sliced
1 sweet red or yellow pepper, sliced
3/4 cup (175 mL) chicken stock
1/2 cup (125 mL) oyster sauce
2 tbsp (25 mL) soy sauce
4 tsp (20 mL) cornstarch
1 tbsp (15 mL) rice vinegar
2 green onions, sliced
Preparation:
Slice pork in half lengthwise; cut crosswise into 1/2-inch (1 cm) thick slices. In large wok or skillet, heat oil over high heat; stir-fry pork until just a hint of pink remains, 5 minutes. Transfer to plate.
Add garlic and ginger to wok; stir-fry over medium-high heat for 30 seconds. Add broccoli, carrots, red pepper and 2 tbsp (25 mL) water; cover and steam until tender-crisp, about 3 minutes.
Return pork and any accumulated juices to wok. Whisk together stock, oyster sauce, soy sauce, cornstarch and vinegar; stir into wok and cook, stirring, until thickened, about 1 minute. Sprinkle with green onions.
Tags:
Source
Canadian Living Magazine: March 2005
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