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Pork Stir-Fry with Garlic Broccoli

The Asian flavor you love without the delivery food guilt.

240 Calories, 28g Protein, 12g Carbohydrates, 9g Fat (3g saturated fat), 75mg Cholesterol, 4g Fiber, 290mg sodium
Pork Stir-Fry with Garlic Broccoli Photo
Yield: Serves 4

Ingredients

  • 3 cups broccoli, cut into 1” pieces
  • 3/4 cup fat-free reduced-sodium chicken broth
  • ½ cup chopped scallions
  • 2 Tbsp. chopped garlic
  • 2 Tbsp. peeled chopped fresh ginger
  • 2 tsp. olive oil
  • 1 cup chopped yellow onion
  • 1 red bell pepper (halved, seeded and diced)
  • 1 lb. boneless pork tenderloin (cut into ½” x 2” strips)
  • 1 Tbsp. low-sodium soy sauce
  • 1 Tbsp. sesame seeds

Instructions

  1. Steam broccoli for about 2 minutes, till bright green but still firm. Rinse with cold water to stop cooking. Drain and set aside.

  2. In a food processor, pulse the following until minced: ¼ cup chicken broth, scallions, garlic and ginger. Set aside.

  3. Heat 1 teaspoon olive oil in large nonstick skillet over medium-high heat. Add onion and pepper. Sauté 5 minutes or until just tender. Transfer to bowl and cover with towel to retain heat.

  4. Add 1 teaspoon olive oil to pan over medium-high heat. Add scallion mixture and sauté about 1 minute, stirring. Add pork strips and soy sauce, and sauté 4 minutes or until pork is nearly cooked.

  5. Add remaining ½ cup chicken broth and bring to a boil. Add broccoli to skillet and stir until broccoli is cooked through, about 3 minutes. Add onion and pepper back to pan.

  6. Garnish with sesame seeds.

Source: Biggest Loser 30-Day Jump Start

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(Page 1 of 1, 1 total comments)

Denise

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This was really yummy!--the chicken broth ginger mixture really makes this dish! This was my first stir fry and I am very pleased

posted Jun 7th, 2010 1:37 pm


   
 

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