Broccoli and Pork Stir-Fry

Gluten Free
Dairy Free
Health score
40%
Broccoli and Pork Stir-Fry
25 min.
4
220kcal

Suggestions

Looking for a quick, delicious, and nutritious meal that's both gluten-free and dairy-free? Look no further than this Broccoli and Pork Stir-Fry! This easy-to-make dish, which serves four, is packed with flavor and ready in just 25 minutes. Perfect for lunch or dinner, this main course is a tasty blend of tender pork and crisp broccoli, all drenched in a savory orange-infused stir-fry sauce.

The star of this recipe is the succulent pork tenderloin, which is seasoned and cooked to perfection. Paired with fresh broccoli florets and thinly sliced stalks, this stir-fry strikes a balance between hearty protein and vibrant vegetables. The sauce, a delightful mix of orange zest and juice, soy sauce, rice vinegar, and cornstarch, adds a tangy and slightly sweet note that complements the pork and broccoli beautifully.

This recipe is not only delicious but also mindful of your dietary needs. With only 220 calories per serving, it's a guilt-free indulgence. The caloric breakdown features a healthy mix of protein, fat, and carbs, ensuring you get a well-rounded meal. Whether you're a cooking enthusiast or just looking to add more variety to your weeknight dinners, this Broccoli and Pork Stir-Fry is sure to become a new favorite. So grab your frying pan and let's get cooking!

Ingredients

  • teaspoon orange juice fresh grated
  • 0.3 cup soya sauce 
  • 0.3 cup rice vinegar 
  • tablespoon cornstarch 
  • teaspoons vegetable oil such as safflower
  • pound pork tenderloin thinly sliced quartered
  •  garlic clove minced
  •  spring onion white green separated thinly sliced
  • pound broccoli peeled thinly sliced cut into bite-size florets, stalks and

Equipment

  • bowl
  • frying pan

Directions

  1. In a medium bowl, combine orange zest and juice, soy sauce, vinegar, and cornstarch; set stir-fry sauce aside.
  2. In a large nonstick skillet, heat 1 teaspoon oil over medium. Working in two batches, cook pork until browned on one side, 1 to 2 minutes (pork will cook more in step 4).
  3. Transfer to a plate and set aside; reserve skillet.
  4. Add remaining teaspoon oil, garlic, and scallion whites to skillet. Cook, stirring occasionally, until scallions wilt, 1 to 2 minutes.
  5. Add broccoli and 1/2 cup water; cover and cook until broccoli is crisp-tender and water has evaporated, 2 to 4 minutes.
  6. Add pork (with any juices) and stir-fry sauce to skillet. Cook, stirring, until pork is cooked through and sauce has thickened, 1 to 2 minutes. Top with scallion greens.

Nutrition Facts

Calories220kcal
Protein51.63%
Fat27.46%
Carbs20.91%

Properties

Glycemic Index
52.75
Glycemic Load
1.94
Inflammation Score
-8
Nutrition Score
30.437826218812%

Flavonoids

Hesperetin
0.21mg
Naringenin
0.04mg
Luteolin
0.91mg
Kaempferol
9.02mg
Myricetin
0.09mg
Quercetin
4.69mg

Nutrients percent of daily need

Calories:219.61kcal
10.98%
Fat:6.72g
10.33%
Saturated Fat:1.82g
11.36%
Carbohydrates:11.51g
3.84%
Net Carbohydrates:8.16g
2.97%
Sugar:2.55g
2.84%
Cholesterol:73.71mg
24.57%
Sodium:908.57mg
39.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.42g
56.83%
Vitamin K:138.46µg
131.87%
Vitamin C:104.19mg
126.29%
Vitamin B1:1.21mg
80.81%
Vitamin B6:1.12mg
55.99%
Selenium:37.72µg
53.88%
Vitamin B3:8.86mg
44.29%
Phosphorus:376.07mg
37.61%
Vitamin B2:0.55mg
32.13%
Potassium:869.47mg
24.84%
Folate:80.38µg
20.1%
Manganese:0.38mg
18.8%
Zinc:2.7mg
18.03%
Vitamin B5:1.67mg
16.72%
Vitamin A:802.1IU
16.04%
Magnesium:62.82mg
15.7%
Iron:2.45mg
13.61%
Fiber:3.35g
13.41%
Vitamin B12:0.59µg
9.83%
Copper:0.19mg
9.54%
Vitamin E:1.37mg
9.13%
Calcium:73.38mg
7.34%
Vitamin D:0.34µg
2.27%
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