Pork Stir Fry With Garlic Broccoli
Makes 4 servings
3/4 cup fat-free reduced-sodium chicken broth
½ cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled chopped fresh ginger
2 teaspoon 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 tablespoon low-sodium soy sauce
1 tablespoon sesame seeds
Steam broccoli for about 2 minutes, till bright green but still firm. Rinse with cold water to stop cooking. Drain and set aside.
In a food processor, pulse the following until minced: ¼ cup chicken broth, scallions, garlic and ginger. Set aside.
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.
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.
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.
Garnish with sesame seeds.
Nutrition at a Glance
Per serving: 240 calories, 28 g protein, 12 g carbohydrates, 9 g fat (3 g saturated), 75 mg cholesterol, 4 g fiber, 290 mg sodium