Eat– for Good Health

Per serving, Pork Stir-Fry with Broccoli is 250 calories when you ladel it onto 1/2 cup brown rice.  Ingredients for four servings:  3 cups (chopped into 1-inch pieces) broccoli, 3/4 fat-free low sodium chicken broth, 1/2 cup chopped scallion, 2 Tbsp (if desired) minced garlic, 2 Tbsp minced ginger 2 tsp olive oil, 1 cup (or less depending on your love for onions) chopped yellow onion, 1 lb (cut into long strips) boneless pork tenderloin, 1 Tbsp reduced-sodium soy sauce, and 1 Tbsp toasted sesame sauce.  Steam broccoli for about 2 minutes or until bright green and drain.  Rinse with cold water to stop cooking and drain again.  Combine broth, scallions, garlic and ginger in a blender and pulse until finely chopped.  Heat 1 tsp oil in a wok or medium sized skillet and saute onion.  Transfer to a bowl and cover to retain heat.  Add remaining oil and stir-fry pork and soy sauce until cooked and then add the scallion mixture, cooking for another minute.  Add broth mixture and bring to a boil.  Add broccoli and stir for just enough time to heat through.  Add onion and pepper back to the pan.  Divide onto plates and top with sesame seeds.  Serve brown rice separately since some guests may like more or less. 

~ by kathleenrowland on July 19, 2009.