Sweet and Sour Ginger Pork with Garlic Greens

Sweet and Sour Ginger Pork with Garlic Greens sales Image by: Sweet and Sour Ginger Pork with Garlic Greens sales Author: Canadian Living

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

  • 2/3 cups long-grain brown rice
  • 1/2 teaspoon extra-virgin olive oil
  • 2 garlic minced
  • 2 teaspoons minced fresh ginger
  • 350 g pork tenderloins cut in 1-inch (2.5 cm) chunks
  • 3/4 cups sodium-reduced chicken broth
  • 3/4 cups pineapple juice
  • 3 tablespoons white vinegar
  • 2 tablespoons liquid honey
  • 1 tablespoon sodium-reduced soy sauce
Garlic Greens:
  • 1/4 teaspoon extra-virgin olive oil
  • 1 garlic minced
  • 4 bok choy trimmed and leaves separated (about 4 cups)
  • 2 cups broccoli florets
  • 1/4 cup sodium-reduced chicken broth
  • 1 tablespoon sodium-reduced soy sauce

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
  • Fibre 0.0
  • Folate 29.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 44.0
  • Vitamin C 83.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet and Sour Ginger Pork with Garlic Greens

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