Pork Tenderloin and Broccoli Stir-Fry
This recipe makes 4 servings
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 |
- Portion size: 4
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.
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
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.
Source : Canadian Living Magazine: March 2005
