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
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
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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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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 % |
