Tested till perfect Pork Tenderloin and Broccoli Stir-Fry

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: March 2005

Recipe3 out of 5 based on 36 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 1 1pork tenderloinpork tenderloins, (about 12oz/375 g)
  • 1 tbsp 1tbspvegetable oil
  • 2 2cloves garlic, minced
  • 1 tbsp 1tbspminced gingerroot
  • 3 cups 3cupschopped broccoli floret and stembroccoli florets and stems
  • 2 2carrotcarrots, sliced
  • 1 1red pepper or yellow pepper, sliced
  • 3/4 cup 3/4cupchicken stock
  • 1/2 cup 1/2cupoyster sauce
  • 2 tbsp 2tbspsoy sauce
  • 4 tsp 4tspcornstarch
  • 1 tbsp 1tbsprice vinegar
  • 2 2green oniongreen onions, sliced
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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.

Nutritional Information Per serving: about

cal 227 pro 25g total fat 6g sat. fat 1g
carb 18g fibre 3g chol 50mg sodium 1,718mg

% RDI:

calcium 7 iron 18 vit A 112 vit C 170
folate 27
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