Pork Tenderloin and Broccoli Stir-Fry

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 1 pork tenderloin (about 12oz/375 g)
  • 1 tablespoon vegetable oil
  • 2 cloves garlic minced
  • 1 tablespoon minced gingerroot
  • 3 cups chopped broccoli florets and stems
  • 2 carrots sliced
  • 1 red pepper sliced
  • 1 yellow pepper sliced
  • 3/4 cups chicken stock
  • 1/2 cup oyster sauce
  • 2 tablespoons soy sauce
  • 4 teaspoons cornstarch
  • 1 tablespoon rice vinegar
  • 2 green onions sliced

Method

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 facts <b>Per serving:</b> about

  • Sodium 1718 mg
  • Protein 25 g
  • Calories 227.0
  • Total fat 6 g
  • Cholesterol 50 mg
  • Saturated fat 1 g
  • Total carbohydrate 18 g

%RDI

  • Iron 18.0
  • Fibre 0.0
  • Folate 27.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 112.0
  • Vitamin C 170.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pork Tenderloin and Broccoli Stir-Fry