Pork and Broccoli Stir-Fry

This recipe is taken from the 2000 Milk Calendar. When our family is rushed, this stir-fry is a quick and easy meal, and when served over rice it includes all four food groups. When in season, substitute asparagus for broccoli.

  • Prep: 15 min - 20 min
  • Cooking: 10 min - 15 min
Yields 4 servings
pork and broccoli stir fry

Ingredients

  • 2 tbsp (30 mL) cornstarch
  • 3 tbsp (45 mL) soy sauce
  • 1 tbsp (15 mL) sherry (optional)
  • 1 lb (450 g) lean boneless pork cut in thin strips
  • 1 1/2 cup (375 mL) Milk
  • 1/2 tsp (2 mL) hot pepper sauce
  • 1 (750 g) bunch broccoli
  • 2 tbsp (30 mL) vegetable oil
  • 1 cup (250 mL) baby carrots halved or sliced carrots
  • 1 onion sliced
  • 3 garlic cloves minced
  • 2 tbsp (30 mL) minced gingerroot

Preparation

In bowl, stir together 1 tbsp (15 mL) of the cornstarch, 1 tbsp (15 mL) of the soy sauce, and sherry (if using); add pork and stir to coat well.

In separate bowl, stir milk with remaining 1 tbsp (15 mL) cornstarch, remaining 2 tbsp (30 mL) soy sauce and hot pepper sauce; set aside.

Separate broccoli into florets; peel and chop stalks to make 6 cups (1.5L) total broccoli.

In wok or large nonstick skillet, heat oil over high heat. Add pork mixture, carrots and onion; stir-fry for 4 min or until meat is lightly browned. Stir in garlic, ginger and broccoli; stir-fry for 2 min. Stir in milk mixture; cook, stirring often, for 4 min or until sauce is thickened and broccoli is tender-crisp.

Tips

For the Adventurous: Add 1 tsp (5 mL) dark sesame oil to the milk or sprinkle the finished dish with toasted sesame seeds.

Healthy Eating Tip: Pork is more lean than it used to be. It is an excellent source of thiamin and niacin and a good source of zinc. Milk is also a source of zinc.

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Nutrition

Nutritional Information

per serving
Energy: 379 Calories
Protein: 34 g
Carbohydrate: 23 g
Fat: 18 g
Fibre: 4.7 g
Sodium: 936 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 20 % / 215 mg
Vitamin C: 191 %
Thiamin: 77 %
Vitamin A: 74 %
Niacin: 60 %