Health

Asian Barbecued Pork with Broccoli

asian-pork-broccoli RecipeLeigh 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.

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  • Yield: serves 4 (serving size: 1 cup pork mixture and 3/4 cup rice)

Nutritional Information

Calories per serving:460
Calories from fat: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

Good to Know

Stir-fry your favorite vegetables for a flavorful way to get your veggie servings. Pork is a good source of protein, but chicken or steak can also be used in this recipe.

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