Stir-fried Pork and Broccoli with Garlic Ginger Sauce
Though its not typically remembered as a member of the lean protein family, pork tenderloin has just 1 gram of saturated fat per 3-ounce (90 -gram) serving.
- 3/4 (350 g) lb pork tenderloin, cut into 1/2-inch (1.25-cm) cubes
- 1 Tbsp sodium reduced soy sauce 15 mL
- 1 tsp cornstarch 5 mL
- 1 tsp dry sherry 5 mL
- 1/4 cup low-sodium chicken broth 60 mL
- 1 tsp oyster sauce 5 mL
- 2 tsp cornstarch 10 mL
- 2 Tbsp canola oil, to divide 30 mL
- 2 cloves garlic, sliced, to divide 2
- 4 slices ginger, to divide
- 3/4 lb (350 g) broccoli crowns, cut into 1/2-inch (1.25-cm) pieces
- 1/3 cup low-sodium chicken broth 75 mL
- 2 stalks green onion, thinly sliced
- 1. In medium bowl, mix together pork, soy sauce, cornstarch and sherry. Marinate in refrigerator at least 30 minutes.
- 2. In small bowl, stir together 1/4 cup (60 mL) broth, oyster sauce and cornstarch. Set aside.
- 3. In wok or heavy skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add pork and stir-fry about 4 minutes, browning meat and cooking until no longer pink. Scoop pork onto a plate. Set aside.
- 4. In wok or skillet, heat remaining 1 Tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in remaining broth and cover wok or skillet. Cook for 3 minutes.
- 5. Remove lid and cook until most of liquid is evaporated. Add pork. Stir sauce, making sure cornstarch is dissolved, then add to pork and broccoli. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.
1 cup (250 mL)
|Total Fat||9 g|
|Saturated Fat||1 g|
Eggplant in Spicy Garlic Sauce
Chili garlic sauce is a common ingredient in Chinese markets. It has the consistency of a thick puree and gives intense heat and flavour to any dish especially cooked with additional fresh garlic and ginger. This classic Szechwan dish is delicious served hot, at room temperature or chilled, hot and spicy with the sweetness from the pork. Chinese or Asian eggplant is slender and sweeter and less bitter than the traditional globe shaped Western variety.
Garlic Rosemary Pork Tenderloin with Fruit Compote Over Greens
Canola oil infused with lemon and rosemary offers a touch of herb flavouring to both the fruit compote and pork tenderloin. Greens mixed with Brussels sprout leaves are heightened by a splash of grapefruit juice and fennel seeds to convert any said hater of this misunderstood sprout.