Asian Barbecued Pork with Broccoli
Leigh Beisch
Ingredients
- 1/3 cup hoisin
- 3 tablespoons ketchup
- 2 tablespoons sake (rice wine)
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon minced garlic
- 1 pound pork tenderloin, trimmed
- Cooking spray
- Oyster sauce:
- 3/4 cup fat-free, less-sodium chicken broth
- 3 tablespoons oyster sauce (such as Kame)
- 2 tablespoons sake (rice wine)
- 2 teaspoons cornstarch
- 1 1/2 teaspoons sugar
- 1 teaspoon dark sesame oil
- Stir-fry:
- 1 1/2 tablespoons vegetable oil
- 1/4 cup minced green onions
- 2 tablespoons minced garlic
- 1 1/2 tablespoons minced fresh ginger
- 4 cups small broccoli florets
- 3 cups hot cooked basmati rice
Preparation
Preheat oven to 375°.
Combine hoisin through garlic in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning bag occasionally. Remove pork from bag, reserving 1/4 cup marinade. Discard remaining marinade.
Place pork on a broiler pan coated with cooking spray; insert meat thermometer into thickest portion of pork. Bake at 375° for 35 minutes or until thermometer registers 155°. Let stand 5 minutes. Cut pork in half lengthwise. Cut each half crosswise into 1/4-inch-thick slices; keep warm.
To prepare sauce, combine chicken broth through sesame oil in a bowl. Set aside.
To prepare stir-fry, heat vegetable oil in a wok or large Dutch oven over high heat. Add onions, garlic, and ginger; stir-fry 10 seconds. Add reserved marinade, oyster sauce, and broccoli; bring to a boil over high heat; cook 1 1/2 minutes or until slightly thickened, stirring constantly. Stir in pork; cook 1 minute or until thoroughly heated. Serve over rice.
- Yield: serves 4 (serving size: 1 cup pork mixture and 3/4 cup rice)
Nutritional Information
| Calories per serving: | 460 |
|---|---|
| Calories per serving: | 19% |
| Fat per serving: | 9.4g |
| Saturated fat per serving: | 2.6g |
| Monounsaturated fat per serving: | 3.7g |
| Polyunsaturated fat per serving: | 2.2g |
| Protein per serving: | 32g |
| Carbohydrates per serving: | 59g |
| Fiber per serving: | 3.2g |
| Cholesterol per serving: | 75mg |
| Iron per serving: | 4.9mg |
| Sodium per serving: | 974mg |
| Calcium per serving: | 62mg |
